Women's Yoga Exercises For The Obliques

Women who are concerned with strengthening and lengthening their oblique muscles need look no further than yoga for help. The obliques, both the external and internal, strap across the rectus abdominis, or "six pack," and play an important role in providing support for your back and pelvis. Yoga exercises for the obliques not only strengthen your core but help set you up to perform even more difficult yoga poses that require greater strength, such as arm-balancing poses. Be sure to work your obliques equally on both sides of your body for the maximum effect.

Yogic Situp

Think crunch with a yogic twist. This situp will work not only your obliques but your rectus abdominis as well. Lie on your yoga mat and scoot your tailbone toward your feet. Bend your knees and lift your feet off the floor until your lower legs are parallel to the floor. On an exhale, hollow your abdomen as you lift your head and shoulders off the floor. Reach both arms to the left of your bent knees. Take a couple of breaths and then inhale back to the mat. Exhale and repeat on your right side. Do five yogic situps on each side working your way up to 10 on each side over time.

Revolved Abdomen Pose

Lie on your back on the floor. Bend your knees toward your chest. Spread your arms along the floor to either side of you at shoulder height. Exhale and slowly lower your bent legs to the right. Either rest the outer right leg on the floor with the left leg stacked on top of it, or let them hover a few inches off the floor for a more intense workout. Keep your left shoulder on the floor as you twist to the right. Inhale and lift both legs back to the center. Exhale and lower them to the left, keeping your right shoulder on the mat. Repeat up to 20 times on both sides. To really isolate your obliques, concentrate on drawing the center of your abdomen toward your spine.

Revolved Triangle Pose

From a standing position, spread your feet three feet apart. Turn your left foot out 90 degrees and the back or right foot in 60 degrees. On an exhale, twist your torso to the left and bending from your waist drop your right hand to the floor on the inside of your left foot. If you cannot touch the floor with your hand, rest on the knuckles or fingertips of your right hand. Take a couple of breaths, then turn your torso and head so that you are looking behind you. Raise your left arm into the air until it is perpendicular to the floor. Spend 30 seconds on the left side and then repeat on the right. Use every breath in revolved triangle pose to lengthen your torso to get the most out of this yoga exercise for your obliques.

Twisting Forward Bend

Step your feet at least three to four feet apart. Keep your toes pointing forward. Raise your arms to shoulder height. Exhale and bend forward from your waist while bringing your left hand to the floor between your feet. Lengthen through your torso and turn your upper body and head to the right. Swing your right arm towards the ceiling. Take a couple of breaths and repeat on the other side. Perform 10 on each side, working up to 20 over time.