Your internal and external obliques assist abdominal breathing by expanding and contracting your abdominal cavity. A secondary function is to work with other muscle groups, such as you rectus abdominis, back, shoulders and chest, to rotate and bend your body in different directions. The best oblique workout should involve multiplanar directions and incorporate other body parts, according to the National Academy of Sports Medicine.
Standing Medicine Ball Rotation
Since your obliques work with other muscles in your torso and hip to rotate in different directions, any exercise that incorporates them to move together is one of the best ways to train your obliques, suggests Coach Vern Gambetta, author of "Athletic Development." This exercise incorporates your hip and ankles joints with horizontal torso rotation while keeping body in alignment. Stand with your legs about shoulder-width apart and hold a 6-lb. medicine ball in front of you with your arms slightly bent. Turn your torso to your right as much as you can while rotating your left hip and foot to your right at the same time. Turn all the way around to your left while rotating your right hip and foot to your right. Perform three sets of 16 to 20 rotations total. When you have completed this exercise, immediately go to the medicine ball chops.
Diagonal Medicine Ball Chops
This exercise moves in the same muscle lines as your obliques when you swing down and up across your body. Perform this exercise after the standing horizontal rotation. Stand with your legs about shoulder-width apart and hold a medicine ball over your right shoulder with both hands. Turn your torso to your right slightly. Exhale and swing the ball down and across your body toward your left hip. Pivot your right leg and foot at the same time. Do not round your spine. Swing the ball back up to your right shoulder. Perform 10 to 12 reps on each side for three sets.
Anterior and Posterior Fasciae Stretch
This exercise stretches the obliques and their surrounding muscles and connective tissues, or fasciae, by combining different movement combinations. This serves as a dynamic warm-up to move your obliques and their surrounding parts to increase tissue elasticity and to minimize your risk of injury, says physical therapist Chris Frederick, author of "Stretch to Win." Stand with your legs about shoulder-width apart and your feet pointing forward. Raise your arms above your head and lean your torso back to stretch the front parts of your body. Exhale and bend your body forward and reach for your ankles, toes or the ground. Hold this position for one deep breath. Slowly roll your body up and raise your arms over your head. Repeat this exercises five more times.
Standing Deep Breathing
Deep breathing uses all breathing muscles in your abdominal region, including your obliques. This allows the muscles to function properly to improve your breathing pattern in a rhythmic way before your training, which prevents your abdominal muscles from getting strained, says the National Academy of Sports Medicine. Stand in the same position as the previous exercise, and take a deep breath through your nose. Lift your arms up in front of you with your fingers relaxed and facing each other. Expand your belly as you breathe. Exhale and compress your abdominals to your body cavity, lowering your arms to your hip at the same time. Perform two sets of 10 deep breaths.
References
- "Athletic Development"; Vern Gambetta; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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