The internal and external obliques make up the entire oblique muscle mass. When all of the muscle fibers contract, they aid the rectus abdominis muscles in flexing the vertebral column and in compressing the abdominal wall and its contents. When the muscles act individually, they aid the muscles of the back in trunk flexion and lateral flexion. Oblique exercises with weights will strengthen these muscles and improve core stability.
Dumbbell Side Bends
This exercise strengthens the obliques one side at a time. Use lighter weights when first beginning this exercise to prevent excess muscle soreness. Stand with your legs slightly apart and hold a dumbbell in your right hand. Place your left hand behind your head. Bend your torso slightly to the right then contract your obliques on the left side of your body to bend your torso away from the weight, crunching your obliques at the end of the movement. Slowly return to the starting position. Complete the desired number of repetitions, then switch sides and repeat the exercise with your other side.
Seated Oblique Twists
Seated oblique twists are performed using only a barbell and a chair. Hold a barbell across your upper back and shoulders with an overhand grip. Sit on a chair or exercise bench with your knees bent and your feet flat on the floor. Straighten your back and contract your abdominal muscles. Begin to twist your torso from side to side in a slow, controlled manner. Continue to twist until you have completed the desired number of repetitions on each side.
Overhead Dumbbell Side Bends
This exercise is similar to the standard side bend, but by holding the weights overhead you increase the difficulty of the exercise. Use small hand weights when first beginning this exercise to prevent injuring your back. Stand with your legs hip-width apart and hold a dumbbell in each hand. Straighten your back, stabilize your abdominal muscles and extend your arms overhead while maintaining a slight bend in your elbows. Maintain this position and slowly bend your torso to the right as far as possible. From here, slowly bend to the left as far as possible. Continue to bend from side to side until completing desired number of repetitions.
Dumbbell Oblique Twist Situps
This is a challenging exercise that works not only your obliques but also your rectus abdominis and hip flexors. Sit on the floor with your knees bent and hook your feet under a sturdy object. Hold the ends of a dumbbell with each hand and position it in front of your chest. Slowly begin to twist from side to side. As you twist, slowly lower your back to the floor. Once you reach the floor, slowly return to the upright position while continuing to twist. Continue to lower and lift your torso while twisting until you have completed the desired number of reps.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- ShapeFit: Seated Oblique Barbell Twist
- ExRx.net: Dumbbell Side Bend
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