The Best Abdominal & Oblique Workouts

According to Thomas Myers, author of "Anatomy Trains," your abdominal and oblique muscles are part of the myofascial sling chain that produces rotational movements. In addition to those muscles, the myofascial sling consists of the latissimus dorsi, lower back muscles, hips, rotator cuffs and the pelvic floor muscles. Because they all work together when you move, the best ab and oblique workouts train movement and stability of your torso and hips.

Stationary Chop and Lift

Physical therapist and strength coach Gray Cook, founder of Functional Movement Systems, emphasizes the stationary chop and lift exercises as foundations to developing core stability and strength. It is based on the myofascial sling's movement pattern. The chop is moving your arms across your body from a high position to a low position. The lift is simply the opposite movement of the chop. In both exercises, you do not need to use a heavy resistance with either a cable column machine or a rubber tubing. When you do the chop and lift, keep your spine neutral and upright. Do not move your torso or hips when you move your shoulders and arms.
For the chop, set the handle of the cable column to the highest setting. Stand with your legs shoulder-width apart with your right shoulder closest to the handle. Grab the handle with both hands. Without moving your hips and torso, pull the resistance from your head to your heart. Then push down to your left hip, and hold the position for one second before returning to the starting position. Once you get familiar with the movement, do the chop and lift in one fluid motion.
For the lift, set the handle to the lowest setting and stand with your right shoulder closest to the handle. Pull the resistance from your right hip, across your heart diagonally, and up above your head to the left.

Power Chop and Lift

The power chop and lift is the next progression from the stationary chop and lift. When you do the same movement pattern, turn your torso and hip to the direction where you are pulling.
For the power chop, pull the handle down and across your body quickly. If you are turning to your left, pivot your right hip and leg. For the lift, simply do the opposite motion quickly.

Statue of Liberty Lift

For this exercise, you need a barbell with a weight plate and safety lock attached only on one side. This trains shoulder, hip, abdominal and oblique stability while you move.
Hold the barbell with the weighted side to your left. Your left palm should be facing up and your right palm facing down. Bend your knees and hips to generate force, and lift the barbell upright to the right so that the weighted side is on top. The barbell should be perpendicular to the ground. Use your legs and hips to push against the ground again, and stab the barbell straight up with your arms extended. Hold the position for one second, and lower the weight. Reverse the movement pattern to return to starting position.