Your oblique muscles are located on the sides of your abdomen, and they begin on the upper portion of your abdomen and extend to your waist. The external obliques are specifically responsible for helping you twist and bend. Toning them not only enhances these activities, it also helps you achieve a narrow waistline and reduces your chances of experiencing the dreaded love handles.
Captain's Chair
In a 2001 study on effective abdominal exercises, the American Council on Exercise found the captain's chair to be the most effective in training the external oblique muscles. To perform the exercise, you need a captain's chair piece of equipment, which is available at most gyms. The equipment looks like a large metal stand with armpads. Start by placing your forearms on the armpads with your back against the captain's chair. Your legs should dangle free. Contract your abdominal muscles to lift your knees toward the right side of your chest. Slowly lower your legs and repeat to lift toward your left side. Continue alternating to work each side five times. As you increase in strength, you can up the number of repetitions.
Bicycle
The American Council on Exercise rated the bicycle exercise as one of the top exercises in training the external oblique muscles. Begin by lying on your back with your hands laced behind your head. Twist your torso to your right, pulling your left knee in toward your chest. Extend your right leg slightly off the ground. Reverse the motion to twist your left elbow toward your bent right knee. Continue to alternate between sides for 20 repetitions. Rest and repeat for two additional sets.
Oblique Twist
The oblique twist exercise helps to target and strengthen your external obliques. Start by lying on your back and placing your feet on the ground. Cross your right leg over your knee, placing the outer edge of your right ankle over your left knee. Your right knee should move away from your body. Slowly pull your left knee in, raising your leg off the ground. Place your left arm behind your head and twist toward your right knee. Lower your head to the starting position, then repeat the twist eight times. Reverse the exercise to cross your left leg over your right knee. Pull your right elbow toward your left knee.
Oblique Rotation
This exercise helps to whittle your waistline and tone your external obliques. Start by holding a light -- 3 to 5 lb. -- hand weight in each hand. Stand with your feet hip-width apart and lift your arms to the side, stopping when they extend evenly at your shoulders. Slowly twist toward your right side without adjusting your weights position. This means the weights should move with you, with your left knuckles facing forward. Hold this position for three seconds, then reverse the exercise to twist in the opposite direction, bringing your right knuckle forward. Repeat the twisting exercise eight times on each side. Rest and repeat one to two sets.
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