Resistance Band Oblique Exercises

Resistance bands are among the most versatile pieces of exercise equipment available. The oblique muscles on the sides of your abdomen are just one muscle group you can target with resistance band exercises. Use band exercises either to train your oblique muscles alone or work your obliques along with other major muscles.

Cable-One Arm Rotational Row

The cable-one arm rotational row is a cable machine or resistance band exercise that works multiple muscles of your waist and torso. This exercise trains your obliques as well as the rest of your waist, lats, shoulders and arms. To perform this exercise, affix a band to an object at floor height. Kneel on your right knee with your left knee up facing the band. Place a small pillow or disc under your right knee. Grab the ends of the band with your right arm straight in front of you. Your hips are squared to the band but your shoulders should twist slightly to the left. Keep your spine straight and hold your left arm at your side. Then, rotate on your right knee and pivot off the ball of your left foot to turn your whole body to the right until your shoulders face away from the band's attachment point. Your hips turn as far as comfortable around. Pull your right arm straight at your side and bend your left arm just to get it out of the way. The band will wrap around your abdomen and left thigh. Reverse the motion. Repeat on the other side.

Cable Chopping on a Ball

The cable chopping on a ball trains your obliques, abs, triceps and shoulders as you sit on a stability ball. Like the previous exercise, cable chopping should be done on both sides to work both obliques. It may also be done with a resistance band or cable machine. To do this exercise with a band, attach the center of the band to a stationary object at head height. Sit on a ball with your left leg facing the object and your right leg on the right side of the ball with your foot slightly backwards. This mimics a split stance while seated. Grasp the ends of the bands with your arms raised up above your head and straight, palms facing each other. Bend your arms to your chest and turn 45 degrees to the right so your left shoulder points toward the object. Continue to twist your body and straighten your arms to point them diagonally down away from the object. Pivot on your left foot and lift your left heel. Your arms are parallel to your right thigh. Reverse the motion and repeat on the other side.

Standing Band Side Bends

Standing band side bends isolate the obliques and abdominals, though the external obliques perform the action of bending sideways. To perform this exercise, attach one end of the band to an object at floor height. Hold the other end of the band in your right hand and turn sideways. Step to the left far enough away so that the band is taut when your arm is straight at a 45-degree angle to your right side. Stand up tall and draw in your abdominals. Then, laterally flex your spine to the left. Keep your neck in line with your spine but do not tilt your head toward your shoulder. Stand back up straight. Repeat on the other side.