Your internal and external obliques are part of your abdominal region that work with other muscles in your torso and hip to stabilize your body when you move. In most strength exercises, your gluteal complex -- or buttocks -- produces force to help your upper body lift an object off the ground or over your head. Therefore, the National Academy of Sports Medicine recommends that you perform exercises that incorporate all of these muscle groups to work together rather than independent of each other. This will help you improve full-body strength, movement coordination and balance.
Squats
All squat variations work on all muscles in your lower body while stabilizing your torso with your abdominals and spine. The squat is a fundamental movement that helps you improve upper body strength, especially the ones that involve lifting a heavy object over your head. Your obliques work with other breathing muscles to compress and expand your abdomen as you breathe. When you squat, keep your legs about shoulder-width apart and squat down as low as you can with your torso upright and your knees and feet pointing forward. Exhale and stand straight up without losing your alignment of your spine and your pelvis. You can perform squats with a barbell held in front of your collarbone or over your shoulder, a dumbbell in each hand or in one hand, or with your arms over your head.
Deadlifts
A deadlift involves using your buttocks to generate force to help your upper body lift a heavy weight off the ground. Your legs and abdominal muscles stabilize your body to prevent injury to your spine, hips and knees as you lift. To do a basic deadlift, you stand with your legs about shoulder-width apart and bend your torso forward at your waist without rounding your spine. Grab the weight -- dumbbell or kettlebell -- with one hand and bend your knees slightly. From this position, exhale and push your pelvis forward to bring your torso upright and the weight off the ground.
Standing Hip Flexor Stretch
Hip flexors and their surrounding tissues can get tight from too much sitting. Stretching this area can alleviate tension in the hip flexors that pull at the lower back when they attach. As you do this stretch, your abdominals and hips stabilize your body to maintain balance. Stand with your right foot in front of you and raise your left arm over your head. As you hold this position, tighten your left buttock to increase the stretch in your hip flexors and abs. Hold this stretch for three deep breaths, switch leg and arm position and repeat the stretch on the other side. Perform the stretch on each side three to four times.
Lunge and Twist
Performing a front lunge and turning your torso at the same time requires high stabilization strength in your torso, hips and legs to maintain your balance and coordination. The deep stabilizers in your abs and hips keep your posture and joint alignment as you lunge and turn while your outer muscles of your legs, hip and abs produce strength. Stand with your feet together and lunge forward with your right foot forward. Lunge straight down so that your left knee gently touches the ground. As you lunge down, turn your torso toward your right leg with your arms extended in front of you. Turn your body to face the front and step back to the standing position. Repeat the movement pattern with the opposite leg and turning to your left.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
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