Strengthening your oblique muscles creates better stability, balance and posture. It also helps you build a six-pack. Your oblique muscles control the twisting, rotating and side bending of your torso and run in a V shape along the sides of your rectus abdominus, the muscle that runs down the center of your stomach. You can tone and strengthen of your obliques by doing effective exercises regularly.
Seated Plate Twists
Sit down on the floor or mat with your legs stretched out in front of you, and hold a weighted plate with both hands. Reach out in front of your abdomen with your arms slightly bent. Slightly lean back with your upper body, and elevate your legs off the floor. Rotate side to side, touching the plate on the floor. You can modify this exercise by lowering your legs, keeping your knees bent and digging your heels into the floor. The rotation is still the same.
Modified Side Plank
Begin by lying on your right side with your left leg on top of your right with both knees bent. Slowly raise your upper body, and keep it propped up by using your right forearm with your elbow bent at a 90-degree angle below your shoulder. Remember to relax your neck and shoulders. As you exhale, flex your stomach muscles and lift your hips off the floor, keeping your torso in a straight line. Hold for 20 to 30 seconds, lower yourself down, and repeat on the other side.
Bicycle
The bicycle is an effective exercise for your obliques, but move through the motion slowly to ensure proper form. Lie on your back on the floor, and lace your fingers behind your head. Bring your knees up to about a 45-degree angle. Lift your shoulder blades off the floor, but be sure not to pull on your neck. Straighten your left leg, and at the same time turn your upper body to the right, moving your left elbow toward your right knee. Switch sides, bringing your right elbow toward your left knee. Continue alternating sides using a pedaling motion. Perform two to three sets of 20 repetitions.
Oblique Crunches
Begin by lying on your back, with your knees bent and feet flat on the floor. Lace your fingers behind your head. Bring your shoulder blades off the floor. Crunch up and over, bringing your your right elbow to your left knee. Return to the starting position and bring your left elbow to your right knee. Perform three sets of 20. Adding a twisting motion to a regular crunch exercises your obliques.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- American Council on Exercise: Supine Bicycle Crunches
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