Oblique Functional Exercises

Functional exercises are exercises that train your body for real conditions, which is much more beneficial than training your muscles merely for strength. The oblique muscles are used primarily to rotate and stabilize your torso, both of which are performed several times throughout the day. Oblique functional exercises will strengthen these muscles in a way that will improve your ability to perform such movements while also preventing injury.

Tunk Rotations

Each time you twist your torso or your hips from side to side, such as when you turn in a chair, you are activating your oblique muscles. The twister board mimics this everyday movement and strengthens your obliques. Stand on a twister board or sit at a trunk rotation machine. Make the board rotate back and forth by twisting your hips from side to side. Keep your shoulders relaxed and facing forward as your hips rotate.

Cable Twist

The cable twist functionally strengthens your obliques. This exercise is especially beneficial for improving the movements of swinging a bat or throwing a ball. Stand next to a shoulder-height cable machine. Grasp the handle with both hands with your fingers interlaced. Step away from the machine until your rear arm is straight and horizontal. Adjust your feet so that you are in a wide stance and facing away from the cable machine. Lift the heel of your back foot off the floor and bend your knees slightly. Keeping your arms straight, contract your obliques and rotate your torso until the cable makes contact with your shoulder. Pause here, then slowly return to the starting position. Complete the desired number of repetitions then switch sides and repeat the exercise.

One-handed Farmer's Walk

Your obliques are used not only to twist your torso but also to stabilize it. The one-handed farmer's walk requires your obliques to stabilize and protect your torso from excess side-to-side movement. This functional exercise carries over to activities such as carrying a heavy bag or tool box. Hold a dumbbell or kettlebell in your right hand. Contract your abdominal muscles and begin to walk, keeping your torso as upright as possible. Walk a specified distance then switch the weight to your left hand and walk back to the starting point to repeat the exercise.

Suitcase Squat

The suitcase squat is a challenging functional exercise that works your obliques in a similar fashion to the farmer's walk. However, this exercise will also improve your overall balance. Hold a dumbbell or kettlebell in your right hand. Stand with your legs hip-width or shoulder-width apart. Contract your abdominal muscles and straighten your back. Keeping your torso erect and maintaining your balance, bend at the knees and hips to lower into a squat. Continue down until your thighs become parallel with the floor. Push through your heels to return to the standing position. Place the weight in your left hand and repeat the exercise. Continue to alternate hands until you have completed the desired number of repetitions.