Your internal and external obliques wrap around the sides of your torso from your pelvis to your lower back. Both sets of muscles facilitate the movement of body rotation. Strengthening your obliques can help add stability to daily physical activity while giving your stomach a slimmer, toned appearance.
Effectively Exercising Your Abs
According to Len Kravitz, professor and researcher with the University of New Mexico's Exercise Science Department, you should work your abdominal muscles three to seven days per week. You can effectively work your obliques with only your body weight by paying special attention to form. Perform each exercise slowly, and add resistance only when you no longer feel challenged while exercising with proper technique.
Exercise Effectiveness Study
An American Council on Exercise study examined the effectiveness of 13 different abdominal exercises by measuring the activity generated in the rectus abdominus and obliques of 30 healthy male and female adults. While you may see plenty of gym-goers performing side bends or crunches in an attempt to sculpt their love-handles, the study found three less common exercises to be most effective for the obliques.
Bicycle
The bicycle maneuver generated more activity in the obliques than any of the other exercises tested, notes the American Council on Exercise. The exercise involves shortening and lengthening movements. Exercises that use a variety of contractions are the most beneficial for your abdominal muscles, says Kravitz. Lie on the floor with your legs extended and your hands at the sides of your head. Lift your legs 45 degrees off the floor and alternate bending your knees in a cycling motion. Bring your right elbow toward your left knee and your left elbow toward your right knee as you move.
Roman Chair
The Roman chair, runner up in the ACE study, is sometimes called the Captain's chair. While your hip flexors do the lion's share of the work in the exercise, you're also statically contracting your abdominal muscles and obliques in order to stabilize your pelvis. Lean against the back pad with your arms resting on the pads on either side and your hands loosely gripping the handles. Begin with your legs hanging, and pull your knees up toward your chest. Hold briefly before lowering your legs in a slow, controlled motion.
Reverse Crunch
The reverse crunch may not be effective at working your primary abdominal muscles, but it was the third most effective at generating activity in the obliques, notes American Council on Exercise. Lie on your back with arms resting at your sides and your knees bent to a 90 degree angle. Cross your ankles and lift your legs until your thighs are perpendicular to the floor. As you exhale, concentrate on pushing your lower back into the floor, causing your legs to move toward the ceiling. Inhale as you relax your lower back.
Member Comments