When you think of getting that six-pack, your mind is likely focused on toning the rectus abdominis, which runs down the center of your stomach. However, you won't get the best results out of your workout if you don't exercise your obliques as well. The obliques, which are on the sides of your rectus abdominis, help you flex your spinal column, rotate your trunk, bend sideways and tighten your abs.
Captain's Chair
Exercising on a captain's chair activates your obliques about 210 percent more than a traditional crunch does, according to a study published in "ACE FitnessMatters," a journal of the American Council on Exercise. Begin with your back against the captain's chair back pad and hands gripping the handles. Keep your low back gently pressed into the pad. Use your upper body strength to hold up your body, allowing your legs to dangle below you, and slowly draw your knees toward your chest. Slowly return them back down and do one to two sets of 12 to 15 repetitions.
Modified Side Plank
A modified side plank targets your obliques as well as your transverse abdominis and some of your gluteal muscles. Begin lying on your right side with your left leg on top of your right and both knees bent comfortably. Slowly raise your upper body to prop it up on your right forearm and keep your elbow at about a 90-degree angle right below your shoulder. Exhale and tighten your stomach muscles to keep your torso straight and pull your hips up. Your lower body should be resting on the side of your right knee. Hold for 15 seconds, return to your original position and rest. Repeat another four times.
Standing Oblique Flexion
The standing oblique flexion exercise tones your obliques and also targets your rectus abdominis muscle. While holding two dumbbells weighing between 5 and 15 lbs., stand with your knees at a slight bend and your feet pulled about shoulder-distance apart. Hold the weights down at your sides with your elbows slightly bent and palms facing in. Contract your stomach muscles, and slowly bend your torso to your right while slowly sliding the weight in your right hand as far down your thigh as possible without tilting your hip. Hold two seconds, return to the first position and repeat 14 more times. Switch to your left side and repeat another 15 times.
Stability Ball Crunches
Using a stability ball while doing crunches works your external obliques about 47 percent more than doing crunches alone, according to the American Council on Exercise. Begin sitting on your exercise ball, holding your body up with your feet on the floor. Lie back, allowing the ball to roll up to your torso, keeping your thighs parallel with the floor below. Cross your arms over your chest, contract your stomach and lift your torso without exceeding a 45-degree angle. Lie back down on the ball and repeat until fatigued.
References
- "ACE FitnessMatters"; New Study Puts the Crunch on Ineffective Ab Exercises; Mark Anders; 2001
- American Council on Exercise: Stability Ball Crunches
- Fitness: The Hips, Waist, Thighs Workout: Dangerous Curves Ahead
- Better Health Channel: Abdominal Muscles
- American Council on Exercise: Side Plank with Bent Knee
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