The rectus abdominis, transverse abdominis, external oblique and the internal oblique make up the abdominal muscles. The internal obliques are located just underneath the external obliques and allow you to bend from the side, as well as twist your torso. These muscles also aid in improving posture. Yoga, Pilates, balance ball exercises, and other aerobic exercises tone and define the internal obliques.
Reverse Twist
Sit down on the fitness ball with feet shoulder-width apart. Walk your feet forward and lean back so that your shoulders and hips are comfortably resting on the fitness ball. Place your hands together and point them toward the ceiling, tighten your core and twist your arms 90 degrees to the left. As you are twisting, your right shoulder should come off the ball. Hold the position for two seconds and return to starting position. Do the same for the opposite side. Do as many as you can comfortably.
Bicycle Crunches
Bicycle crunches tone both the internal and external oblique muscles. Lie on your back and bend legs at a 90-degree angle. Place you hands behind your head and curl your body forward, like you would in a basic crunch, and then bring your right knee toward your left elbow. At the same time, extend your left leg out in a 45-degree angle. Keep your shoulders lifted off the floor and repeat the crunch with the opposite elbow and knee. Continue alternating from left to right as many times as tolerable.
Side Crunches
Side crunches target the internal and external obliques. Lie on your back with your knees bent. Rotate hips and knees until both knees are turned to the right side and touching the ground. Lift your shoulder blades off the floor and exhale as you come up. Hold position for one second and lower your shoulders back to starting position. Repeat eight to 15 times, then switch to opposite side.
Standing Side Bends
This exercise works the internal and external obliques. Adding weights to the side bend challenges the oblique muscles because the weights add resistance. Stand with your feet together, hold a dumbbell in one hand and place your other hand behind your head. Bend to the side using your side abdominal muscles and lower the dumbbell toward the floor. You should feel a comfortable stretch in your opposite side. Hold this position for one second and slowly return to starting position. Do at least eight times and do the same for the opposite side.
Crunches with Leg Raises
Lie on your back, stretch your arms overhead and straighten one leg out. The other leg should be bent at the knee with foot on the floor. Exhale and bring your extended leg to 90 degrees; at the same time crunch forward with your upper body. Attempt to touch your toes if you can. Hold position for one second and lower body to starting position. Do eight to 15 reps with each leg.
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