Your obliques are the muscles that lie on the sides of your stomach between your ribs and hips. When poorly toned, this area is often called a muffin top or spare tire because of how the excess fat in this region rests when form-fitting clothes are worn. Luckily, your obliques can be toned just like all your other muscles. The most effective toning exercises for the obliques are the simple ones that isolate the muscle and don't require much work from other muscles. The exercises are super effective if performed properly.
The Squirm
Begin by lying face up on the floor with your arms resting at your sides. Bend your knees and position your feet slightly ahead of them. Engage your core by contracting your abdominals and be sure to keep your lower back flat on the floor. Tuck your chin into your chest and raise your arms so they are parallel to the floor. Without allowing your lower body to move, laterally flex to your right in an attempt to touch your right ankle with your right hand. Pause and return to the starting position before continuing on to your left side.
Seated Oblique Crunch
Sit on the floor with your legs extended and spread as wide as you comfortably can. Interlace your fingers behind your head with your elbows wide. Engage your core so that your entire back is perpendicular to the floor. Without allowing your left leg to leave the floor or twisting your spine, bend over to your right as if to make your elbow touch the floor. Pause briefly and return to the starting position before continuing on to your left side in the same manner.
Oblique Crunch Over Stability Ball
Lie sideways over a stability ball with your right hip positioned slightly below the top of the ball. For safety and stability, extend both legs and plug your feet at a wall. Interlace your fingers behind your head with your elbows wide. Without twisting your torso, lean farther over the ball as if you were to make your right elbow touch the floor. Inhale as you contract your abdominals to stabilize your core. Exhale as you begin crunching upward, as if to make your left elbow touch your left knee. Pause briefly and inhale as you return to the starting position. Try 10 to 12 reps and repeat on your left side. Avoid bending your knees or twisting from your torso as you perform this exercise.
Oblique Leg Roll
Lie supine on the floor with both knees bent at a 90-degree angle directly above your hips. Extend your arms out to the side at shoulder height. Stabilize your core by engaging your abdominals. Keep your legs bent as you slowly begin rotating your hips to the right while allowing your legs to fall to the side, as if to make the lateral portion of your right thigh touch the floor. Pause briefly and engage your obliques to bring your body back to the starting position. Pause and repeat on the opposite side.
References
- "101 Workouts for Women"; Editors of Muscle and Fitness Hers; 2007
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
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