External and internal oblique muscles are on either side of the waist and are the prime movers when bending and rotating the trunk. Strong obliques are important in aiding the abdominals with good posture. They also help align the spine during sitting and squatting movements. For a lean and toned waist, use challenging moves to build up the obliques.
Anatomy
The internal obliques originate around the lumbar spine, iliac crest, and inguinal ligament; they insert into the lower ribs. External obliques surround the internals and originate in the lower eight ribs; they insert on the iliac crest and abdominal wall. As a functional group along with the transverse abdominus and rectus abdominus, the obliques keep the torso upright and assist to support the weight of the upper body, taking some of the load off the hips and pelvis.
Strength Exercises
Strengthen the obliques with dumbbell side bends. Holding a dumbbell in each hand, stand with erect posture, keeping the hips in line with the shoulders. Bend to one side, count slowly to three, then straighten back up, again counting slowly to three. Repeat for 10 repetitions, then work the other side. Two to three sets make a good oblique weight workout. Progress by adding repetitions before adding more weight and be sure to keep a neutral cervical spine during the movement.
Balance Ball Exercises
Work the obliques by using the weight of the upper body to raise up into a side bend from a lying sideways position on the ball. Using a large stability ball, prop the feet against a wall, lie with legs straight and one hip supported on the ball, and start in a straight line, or plank, position. Raise the shoulders up, keeping the legs straight and hip on the ball. Count "1-2-3" on the way up, pause for one second, and lower the shoulders again counting "1-2-3" slowly. Repeat for a total of 10 side raises, then repeat using the opposite hip and shoulder.
During Cardiovascular Exercise
For a cardiovascular and weight exercise focusing on the obliques, perform a Russian twist for 30 seconds by sitting on the ground holding a dumbbell, kettle bell, or weight plate with both hands. Raise both feet off the ground, arms extended straight out, and twist the torso while moving arms in the opposite direction. Repeat for 30 second intervals five to ten times.
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