The abdominal muscles called the internal obliques rotate your upper torso and forward flex your spine. They also work in conjunction with the transverse abdominal muscle, a deep core muscle, during the exhalation phase of a breath. As you breathe out, the obliques apply pressure on your diaphragm, helping you expel the air. When selecting internal oblique exercises, choose the ones that work best with your flexibility and your torso-to-leg-length ratio.
Captain's Chair
Exercise scientists use electromyography --- or EMG --- equipment to determine how many muscle fibers a given exercise stimulates. In 2001, researchers at the Biomechanics Lab at San Diego State University conducted a study --- sponsored in part by the American Council on Exercise --- on abdominal exercises and reported that two exercises, the bicycle maneuver and the captain's chair, stimulated the most oblique muscle activity. Stand upright, resting your forearm against the arm pads. Breathe in. Exhale, bend your knees, contract your abdominal muscles and draw your knees toward your chest. Inhale and return to the starting position. To increase internal oblique activity, draw your knees diagonally toward one elbow. Straighten your legs and repeat to the other side.
Captain's Chair Alternative
The captain's chair is an effective internal oblique exercise, but it requires significant upper body strength and endurance to maintain the required body position. The prone tuck and roll, performed on a stability ball, offers a viable alternative. Assume a prone pushup position, with your feet on the ball, your hands on the floor and your arms extended. Take a breath in, and as you exhale, bend your knees, drawing them toward your left shoulder. Inhale and return to the starting position. Exhale and repeat to the other side. Perform 16 repetitions or eight to each side.
Bicycle Maneuver
The bicycle maneuver also received high ratings in the San Diego State University study. Lie supine on an exercise mat and lift your straight legs from the floor. Flatten your lower back into the mat and lower your legs. If your back arches, raise the legs higher. Place both hands behind your head to support your neck. Inhale and nod your head to place your neck in the correct alignment. Exhale, flex your upper torso and lift your head and shoulders from the floor. Keep your upper torso lifted and take a small breath in. Exhale and simultaneously bend your left knee and rotate your upper torso so that your right shoulder moves toward your left hip. Extend your leg, return to center and repeat to the other side. Perform 20 repetitions or 10 to each side.
Bicycle Maneuver Alternative
Despite its ability to actively engage your obliques, the bicycle maneuver poses problems for people with tight hip flexors, which connect your thighs with your pelvis. If you have back problems, or if you have trouble keeping your back on the floor, the bicycle maneuver may put excess strain on the lumbar region. The stability ball oblique curl offers an acceptable alternative. Sit on the ball and walk your feet forward, allowing the back of your pelvis, middle back and upper back to slide down against the ball's surface. Place your hands behind your head for neck support, and rotate your upper torso so that your right shoulder moves toward your left hip. Return to center and repeat in the opposite direction. Perform 16 repetitions or eight to each side.
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