Your obliques help your abdominal muscles provide your body and spine with strength and balance as you perform twisting movements. You can perform easy oblique exercises in your home to establish a basis for a strong core and build stronger obliques. Consult your healthcare professional or personal trainer to find the most effective oblique exercises for you.
Side Plank with Bent Knee
The side plank with bent knee exercise is a beginner exercise that uses your quadriceps and hip abductors as muscles stabilizers. Lie on your right side on an exercise mat with your left leg directly over your right one. Bend your knees to a comfortable position and raise your upper body to support yourself on your right arm -- your elbow should bend to 90 degrees and be positioned underneath your shoulder. Engage your core to stabilize your spine, exhale and lift your hips off the mat, keeping your lower knee in contact with the exercise mat. Hold this position for 15 to 30 seconds and gently return to your starting position. Perform two to four repetitions, increasing your hold time for each repetition to a maximum of two minutes.
Dirty Dog
The dirty dog exercise is a dynamic movement exercise that works your obliques and hip abductors while using your abdominals as muscle stabilizers. Kneel on an exercise mat, positioning your knees and feet hip-width distance apart, with your feet dorsiflexed. Slowly lean forward and place your hands flat on the mat, positioning them directly under your shoulders, with your fingers facing forward. Reposition your knees and align them with your hips and engage your core muscles to stabilize your spine. Exhale and gently lift one leg off the floor and rotate it outward and upward, minimizing your trunk from rotating and balancing yourself in the bent-knee position. Hold this position briefly, inhale and slowly bring your leg back to your starting position. Perform one to two sets of five to 10 repetitions on each side.
Kneeling Triplanar Lunge
The kneeling triplanar lunge exercise is a full-body integrated exercise that uses your latissimus dorsi and glutes as muscle stabilizers. From a kneeling position, place your left knee on the floor in front of your right hip, positioning your hip at a 90-degree angle and your right knee over your right ankle. Engage your core to stabilize your spine and hold your chest up and out. Reach your right arm upward, keeping your shoulder down, and reach to your left side, flexing your torso in the process. Drop your left shoulder toward the ground, maintaining alignment in your shoulder, and hold this position for 15 to 30 seconds. Perform one to two sets of two to four repetitions on each side.
Seated Side-Straddle Stretch
The seated side-straddle stretch works your obliques and latissimus dorsi while using your hamstrings as muscle stabilizers. Sit with your legs apart and fully extended, creating a 90-degree angle from one leg to the other, and toes pointed toward the ceiling. Bend your elbows and raise your arms to your sides so your forearms are positioned vertically to the floor. Engage your core to stabilize your spine, exhale and slowly bend to one side, driving the lowered elbow toward the floor without rotating your trunk or bending forward. Align your head with your spine and continue to stretch until you feel tension in the stretch. Hold this position for 15 to 30 seconds and return to your starting position. Perform one set of two to four repetitions on each side.
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