Although men love the look of a six-pack and may aspire to developing one, they can't neglect their obliques. The oblique muscles are part of the overall abdominal muscles and run along the sides of your midsection, between your ribcage and hips. The obliques are used extensively in sports where you have to twist your torso or bend from side to side. An effective oblique workout looks the same for either gender, with similar exercises and rep ranges.
Side Cable Bend
A side cable bend helps strengthen your obliques, one side at a time. Stand with your feet hip-width apart beside a low cable pulley and bend down to grasp the handle; then stand straight. Keep your hand still and bend over to the opposite side, away from the pulley, keeping everything still but your torso. Move back to the start and repeat. Do the movement on both sides.
Side Plank Drop
The side plank is a good isometric movement for your obliques, but when you add a hip drop, you’ll really feel the muscles working. Lie on the floor on your right side. Prop yourself up on your right elbow and stack your left foot on top of your right. Lift your torso and legs off the floor. Hold the position for a moment to get your balance, then dip your left hip toward the floor and return it to the starting point. Continue the move for a set number of reps and then switch sides.
Twisting Hanging Leg Raise
A hanging leg raise requires a pullup bar or some other bar or structure from which you can hang your body weight. You can do a twisting leg raise with your elbows in slings or just by holding onto the bar with an overhand grip. Hang your body down straight and then pull your knees toward your chest, while at the same time twisting your body to the side and flexing your obliques. Lower your legs to the start and bring your knees up again to twist to the other side. Continue alternating for the remainder of your set.
Twisting Situp or Crunch
The twisting situp is a classic oblique exercise you can perform flat on the floor or on a slant board for added resistance. Lie on the floor on your back with your hands behind your head or on a bench with your feet under the roller pads. Curl up your upper body and twist your torso to the right so your left elbow points toward your right knee. Return to the start and repeat, twisting to the opposite side. Alternate sides for the remainder of your set.