The obliques run diagonally across the ribs on the sides of the stomach. This muscle group is part of the body's core, which also includes the rectus abdominis and erector spinae. With fit lower obliques, you can perform twisting and rotation motions with more efficiency. You will also improve your definition and boost self-confidence. The obliques function to twist and rotate the torso, so training should include exercises that involve these motions.
Step 1
Grasp a pullup bar to do hanging oblique knee raises. Position your hands shoulder-width apart and let your legs hang straight down. Keep your upper body as still as possible while pulling your legs up and bending your knees. Move your knees toward your left shoulder and hold for a full second. Lower your legs all the way down, repeat on your other side and continue to alternate back and forth.
Step 2
Grab a set of dumbbells to do Saxon side bends. Stand with your feet about shoulder-width apart and hold the weights above your head with your palms facing forward. Bend your elbows slightly and bend laterally to your right side. Make sure to keep your lower body still, and stop when you feel a stretch on your left side. Raise your torso back to the starting position, repeat on the other side and continue to alternate back and forth.
Step 3
Sit on the floor to do Russian twists with a medicine ball. Grab the ball with both hands and hold it front of your stomach while you lean back slightly. Keep a bend in your knees and place your feet flat on the floor. Rotate your torso back and forth to each side as you move the ball in the direction you are twisting.
Step 4
Use your body weight to do side plank raises. Lie on your left side with your hand on the floor under your shoulder and feet in a staggered position. Place your right hand on your hip, then lift your hips in the air until you form a straight line from your shoulders to your feet. Hold for a second, lower your hips until they are right above the floor and repeat. Finish a set of reps and switch sides.
Tips and Warnings
- Aim for 15 to 20 reps with your exercises and do three to four sets. Work out three days a week on nonconsecutive days. Oblique exercises target the oblique muscles, but they do little for fat loss. If you have excess fat on your sides, include cardiovascular exercise in your workout routine.
- Consult your doctor before starting a new exercise routine.
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