Home Exercises For The Obliques

According to Dr. Susan Hall, author of "Basic Biomechanics," the oblique muscles, consisting of the external oblique and the internal oblique, have many important functions such as flexing your spine forward and side-to-side, rotating your spine and protecting your internal organs. You can perform numerous exercises from home to strengthen the oblique muscles to keep them healthy and functioning properly.

Knee Rotations

During knee rotations, your oblique muscles contract to control the speed of movement. Lie on your back with your knees bent and feet elevated so your thighs and torso form a 90-degree angle. Then smoothly drop your knees to the left, lift them back up, drop them to the right, lift them back up and continue in this fashion for as many repetitions as you want. Keep the back of your shoulders on the ground throughout the exercise.

Rotational Crunches

Rotational crunches utilize your body weight for resistance against your effort to flex and rotate your spine. Lie on your back with your knees flexed and left ankle crossed over your right knee. Hold your hands behind your head with your elbows directed forward. Lift your shoulders and turn until your right elbow touches your left knee, then slowly lower back down and repeat. After one set, cross your right ankle over your left knee and perform the exercise in the opposite direction.

Seated Trunk Rotations

Seated trunk rotations strengthen the oblique muscles through trunk rotation. Sit upright with your legs extended forward. Hold a weighted object, such as a medicine ball, in front of your abdomen. Then repeatedly twist from side-to-side as far as possible in each direction. Keep the weighted object in front of your belly as you rotate.

Side Crunches

Side crunches exercise the oblique muscles through lateral flexion--leaning side-to-side. Stand upright and hold dumbbells at your sides with your palms facing your body. Lean to the left, lifting your right hand and lowering your left hand about 6 inches. Then lean to the right, lifting your left hand and lowering your right. Continue leaning from side-to-side like this for your desired number of repetitions.

Side Plank

The side plank exercise strengthens the oblique muscles isometrically--without any joint motion. Lie on either side with your elbow on the ground below your shoulder and feet stacked on top of each other. Then press into the ground through your elbow and feet to lift your legs and torso. Hold for 10 seconds or more. Keep your head, spine and legs aligned horizontally during the exercise.

Weighted Twists

Weighted twists exercise the oblique muscles in the same way as seated trunk rotations. Stand upright with your feet about shoulder-width apart. Hold a weighted object in front of your stomach and rotate from side-to-side as far as you can. Keep your feet on the ground and legs still to isolate the oblique muscles.