Use core exercises to strengthen the obliques on the sides of your abdomen. You can strengthen your obliques through torso stabilization, sideways bending, torso rotation and bending the spine forward. Perform two to three sets of 15 to 20 repetitions of oblique exercises.
Torso Stabilization
Stabilizing your torso with isometric exercises builds strength in the core muscles. The side plank is an isometric exercise that specifically strengthens your obliques and lower back muscles. Through holding your body in an unstable position off the floor, your obliques have to contract to maintain balance. Begin in a pushup position with your arms straight to perform a side plank. Then, lift your left hand off the floor and point it at the ceiling as you twist your body to the left as well. Stack your legs so only your right hand and right foot make contact with the floor. This is the side plank position. Switch sides.
Torso Lateral Flexion
Bending your spine to either side is lateral flexion. The internal and external obliques work together during exercises that flex your spine to the side and back up straight. The side lying oblique crunch is an example of a lateral flexion oblique exercise. To begin, lie on your right side with your legs bent and stacked, your right hand touching your left hip bone and your left hand behind your head. Then, crunch sideways toward the ceiling, bringing your left elbow toward your left outer thigh. Repeat on the other side.
Torso Rotation
Twisting your torso also uses your obliques. There are full body exercises that use your obliques to twist your body such as full contact twists and medicine ball throws. Plank twists, however, isolate the obliques. To perform plank twists, sit with your legs straight in the air at a 45-degree angle to the ground, ankles crossed. Hold a weight plate in front of your chest and abdomen with your arms bent and then lean back 45 degrees as you twist side to side. The weight you use should not prohibit you from keeping your back straight and using correct form.
Torso Flexion
Bending the spine forward is torso flexion, another action that the oblique muscles assist with. Popular core exercises like situps, crunches and V-ups are torso flexion exercises. These also use the larger abdominal muscle, the rectus abdominus. To perform a weighted V-up for a greater oblique challenge than a bodyweight ab exercise, lie on your back holding a dumbbell with your arms straight overhead and your legs straight. Then, raise your legs, arms, head and chest toward the ceiling. This flexes the spine.
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