The lower oblique muscle refers to the internal oblique that extends from the iliac crest of your pelvis to the 10th to 12th ribs and the linea alba, which is the fascia that divides your six-pack muscle vertically into two sections. However, you cannot train your oblique muscle independently of other muscles in your torso and hip because they are all connected by nerves and tissues that work together to produce movement, according to physical therapist Gray Cook, author of "Athletic Body in Balance." The best way to train your lower obliques is to incorporate them with other parts to work together.
Stationary Chop
Step 1
Set the height of the hook of the cable machine to the highest setting. Loop the middle of the tubing around the hook and grab a handle of the tubing in each hand. Stand with the left side of your body facing the hook and your left foot in front of you.
Step 2
Pull the tubing down and across your body to your right hip without moving your body. Rotate your shoulder girdle slightly as you pull and push down.
Step 3
Reverse the movement slowly at a rate of two seconds. Perform three sets of eight to 10 reps on each side of your body.
Medicine Ball Horizontal Swing
Step 1
Stand with your legs about shoulder-width apart and hold the medicine ball in front of your chest.
Step 2
Turn your body to your right as far as you can with your torso, pivoting your left hip and foot at the same time to your right.
Step 3
Turn your body all the way to the left as far as you can, pivoting your right hip and foot at the same time. Develop a rhythm as you turn. Perform three sets of 16 to 20 rotations.
Medicine Ball Diagonal Swing
Step 1
Stand with your right foot in front of you and hold the medicine ball over your right shoulder.
Step 2
Swing the ball down and across your body without moving your torso, but you may turn your shoulder girdle slightly as you swing.
Step 3
Swing the ball back up to the starting position. Perform two to three sets of 10 swings on each side of your body. Switch your leg position when you swing in the opposite direction.
Tips and Warnings
- Instead of doing each exercise individually, perform all three without rest between exercises. This method, called circuit training, helps you improve muscular endurance and save workout time, says Vern Gambetta, author of "Athletic Body in Balance." For example, perform the stationary chops for 30 seconds on each side of your body. Then move to the horizontal rotation and do it for 30 seconds. When you have completed all three exercises, rest for one minute and perform two more circuits.
Things You'll Need
- Resistance tubing
- Cable column machine
- 6-pound medicine ball
References
- "Movement"; Gray Cook; 2010
- "Athletic Development"; Vern Gambetta; 2006
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