The oblique muscles form the sides of the abdominal area that create the waistline. Isolating the oblique muscles is easiest to do with twisting motions. To shrink your waistline it is necessary to work your entire core for proper balance. Your core consists of your abdominals, back, hips and pelvic muscles. Working your core can create a strong midsection to improve posture and protect the back from injury.
Oblique Flexion
Oblique flexion isolates the obliques while engaging the entire core. Begin sitting for an easier version of this exercise, standing for a more advanced version. With shoulders upright over your hips and feet shoulder-width apart, slowly bend to your right side as far as you can, keeping your shoulders square, and hold for two to five seconds. Pull your torso back to center and repeat on your left side. Do 12 to 15 repetitions on each side. To increase difficulty, hold a 2- to 5-pound dumbbell in each hand during the exercise.
Side Plank
The side plank works the entire core and targets the obliques. There are varying levels of intensity, so it works for beginners and advanced level exercisers. Begin by lying on your right side with your knees bent at a 90-degree angle. Raise your upper body off the floor by supporting with your right arm, making sure your shoulders do not sink into your neck. Align your head and your hips, inhale and slowly lift your hips off the floor. Hold this for five to 10 seconds and then slowly release back to your starting position. Repeat 10 to 12 times and then switch to your left side. To increase difficulty, extend the legs straight and lift the entire torso, hips and legs off the floor. In the advanced form, keep proper alignment without stress on the neck, back, hips, knees or ankles.
Cross Twist
The cross twist has varying levels of intensity. If you are a beginner, do this exercise on the floor, if you want a more advanced version, do it on a bench. Begin sitting with your knees bent and your feet flat on the floor or bench. Inhale and slowly lean back, engaging your abdominal muscles, keeping your shoulders slightly rounded forward to protect your lower back from stress. Twist to your right side and punch your left hand toward your right hip and hold for three to five seconds, then come back to center. Repeat the movement on your left side. Continue alternating punches for 15 to 20 repetitions. To keep stress off the neck, shoulders and back, relax by keeping your shoulders down away from your ears.
Bicycle
The bicycle core exercise isolates the oblique muscles. Begin lying supine with your knees bent, feet flat on the floor and hands behind your head. Lift your right knee in toward your chest and bring your left elbow to meet it while extending your left leg out straight. Next, twist your torso to release the position and switch to have your left knee come in toward your chest and have your right elbow meet it. This exercise is most effective when the pace is slow and consistent and you are working through the entire range of motion. Keep the neck relaxed by pulling the chin slightly in toward your chest and relaxing the shoulders away from the ears.
References
- ACE Fitness: Should I Train My Abdominals Every Day? Also, What Ab Exercises Are Best?
- "Fitness": Hips, Waist, Thighs Workout: Dangerous Curves Ahead - Standing Oblique Flexion
- American Heart Association: Stretching and Flexibility Exercises
- ACE Fitness: Side Plank with Bent Knee
- "Fitness": The Hips, Waist, Thighs Workout: Dangerous Curves Ahead-Cross Twist on Bench
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