Your obliques are made up of the muscles in your torso to stabilize your spine and move your torso in different directions. To get ripped abs and obliques, you must do a combination of exercises to reduce body fat and increase muscle definition. The National Academy of Sports Medicine recommends that you perform full-body exercises rather than isolating the obliques.
Medicine Ball Chop
This exercise works on abdominal and spine stabilization as you move your arms diagonally across your body. Stand with your left foot in front of you and both feet pointing forward. Hold a 6-lb. medicine ball over your left shoulder with both hands. Without moving your torso, swing the ball down and across your body toward your right hip. Bring it back over your shoulder and do 10 to 12 swings. Switch leg position and swing from your right shoulder to your left hip for another 10 to 12 swings. Perform two to three sets of this exercise.
Soccer Throw
Your lower body is used in this exercise to generate force, which is transferred to your arms via your abs and obliques. Stand about 10 feet away from a sturdy wall and hold a 4-lb. medicine ball behind your head. Step forward with your right foot and throw the ball at the wall without hunching your back. Catch the ball after it bounces off the floor once. Repeat the exercise as fast as you can for three sets of 10 to 12 reps.
Medicine Ball Rotational Throw
Power and stability of your abs, obliques and hips are developed as you throw a medicine ball with your body, not your arms. Stand with your back facing the wall about 3 to 4 feet away and with your legs about shoulder-width apart. Exhale and turn your torso to your right and pivot your left hip and ankle at the same time, tossing the ball toward the wall. Catch it after it bounces off the wall and twist your torso to your left, pivoting your right hip and ankle together as you toss the ball toward the wall. Perform three sets of 16 to 20 reps.
Ball Crunch with Reach
The outer muscles of your abs are worked as you reach across your body with your arm. Lie on your back on a firm stability ball, keeping your head off the ball. Put your feet on the floor about hip-width apart. Exhale and lift your shoulders and upper back off the floor, reaching your right arm across your body and turning your torso slightly to your left. Lower your body back to the starting position and repeat the exercise on the opposite side. Perform three sets of 10 to 12 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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