The oblique muscles, those on the side of your midsection, are often overlooked when working the abdominals. These muscles play an important role in helping sculpt a tapered midsection and are vital to developing a strong overall core, which helps your balance and stability. If you typically do only crunches and situps, you're neglecting the area commonly referred to as "love handles." Make oblique muscle exercises part of your regular abdominal workout to target every part of your midsection.
Cross Crunch
Lie on your back on an exercise mat and bend your knees, keeping your feet planted on the floor. Bring your right leg up and cross it over your left leg, resting the right ankle against the left thigh. Your right knee should be pointing out to the right. Place your hands behind your head for light support. Begin by raising your left shoulder off the floor and twisting your midsection to the right. Bring your left elbow toward your right knee as you exhale. Push your lower back into the floor and squeeze your abdominals as hard as you can throughout the exercise. Hold for two counts at the top of the movement, then return to the starting position as you inhale. Repeat 10 to 12 times, then switch sides. Do three to four sets total.
Dumbbell Side Bend
Stand erect with a straight back and position your feet shoulder-width apart. Hold a dumbbell in one hand and rest your other hand on your hip. Slowly bend at the waist to the side of the hand holding the dumbbell as you inhale. Only your upper body should be moving. Don't allow your knee to fold inward in an attempt to increase the range of motion. Ensure that you bend straight sideways and are not leaning forward or backward. Return to your vertical starting position as you exhale, pulling your body up by contracting your oblique muscle opposite the dumbbell. Repeat 12 to 15 times, then switch sides. Do three to four sets.
Oblique Crunch
Lie on your right side on an exercise mat. Lay your left arm flat on the floor in front of you for balance. Bend your legs and point the lower half of your legs slightly behind you and away from your body. Place your right hand behind your head. Begin by contracting your oblique muscle. Bring your head and arm up and toward your hip, thereby compressing your side. Exhale on the upward motion. Hold for two counts at the top of the movement, squeezing your oblique muscle as hard as you can. Lower back down to the starting position and inhale. Repeat 12 to 15 times, then switch sides. Do three to four sets.
Plate Twist
Sit on an exercise mat and hold a weighted plate in front of your chest. Raise your legs about 10 to 12 inches off the ground, keeping a bend in your knees. Keep your upper body off the ground at about a 60-degree angle. This is your starting position. Begin by twisting your upper body to the left side and bring the weighted plate next to your hip as you exhale. Then rotate your upper body to the right side as you inhale and bring the plate next to your right hip while exhaling. Repeat this rotating sequence and breathing cadence for 45 to 60 seconds. Rest for 90 seconds and repeat two to three more times. Keep your legs elevated throughout the exercise and maintain your balance by contracting your abdominals the entire time.
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