The external oblique muscle originates from the lower eight ribs in the anterior part of your body and inserts into the iliac crest and inguinal ligament near the pubic bone of your pelvis. It works with other abdominal muscles and your hips to stabilize your body and move it in different directions, especially in rotational movements, according to the National Academy of Sports Medicine. When you exercise, always incorporate the external obliques with the whole body to improve full-body strength, mobility and movement patterns.
Medicine Ball Diagonal Swing
This exercise works on full body stability as you move your arms diagonally across your body while swinging a medicine ball. Use a weight that you can control without losing your balance and form. Stand with your left foot behind you and hold a medicine ball over your right shoulder. Tighten your left buttock to stabilize your pelvis. Swing the ball down and across your body toward your left hip without rotating your torso, but you may turn your shoulder girdle slightly. Swing the ball back up to your shoulder. Perform three sets of 10 swings on each side of your body. When you swing in the opposite direction, switch your leg position.
Medicine Ball Vertical Chop
This exercise forces your abdominal muscles to stabilize your spine as you swing the medicine ball down in front of your body. Stand with your legs about shoulder-width apart and hold a medicine ball over your head. Exhale and swing the ball down toward the opening between your legs. Bend your knees slightly and bend your torso forward at your waist. Do not round your waist. As you swing up, tighten your buttocks to prevent your spine from hyperextending. Perform three sets of 10 to 12 swings as fast as you can with control.
Soccer Throw
Your external obliques also works with other abdominal muscles to transfer force from your lower body to your upper body. They also help prevent your spine from moving during the throw to prevent spinal injury. Stand about 6 to 8 feet away from a sturdy wall. Hold a medicine ball over your head and step forward with your left foot, throwing the ball against the wall at the same time. Catch the ball after it bounces once off the ground, and perform three to four sets of 10 to 12 throws as fast as you can.
Misconception
Most people exercise their obliques and other abdominal muscles on the ground on their backs by doing repetitive torso flexion and rotation. However, your external obliques always work with your entire body, including your limbs, to generate force, absorb shock and stabilize your body, often from a standing position, according to fitness professional Chuck Wolf, owner of Human Motion Associates in Orlando, Florida. Therefore, isolating the external obliques by doing side crunches, situps and similar exercises does not improve abdominal or full-body strength. Also, too much repetitive motion in spinal flexion can cause back pain, arthritis, and other spinal diseases and disorders.
References
- PTontheNet; Abdominal Function; Chuck Wolf; September 2003
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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