Strong abdominal muscles help support your back and spine, helping to prevent injuries and pain. The obliques are a section of your abdomen often forgotten during workouts. Perform oblique-strengthening exercises two or three days a week, with at least a day of rest from abdominal training between workouts. Complete three or four sets of 10 to 15 repetitions of each exercise.
Side Plank
The side plank allows you to strengthen your obliques with little movement. Lie on your right side with your hips stacked on each other and your legs straight. Prop your upper body on your right elbow, with your forearm on the floor perpendicular to your body. Raise your hips and legs off the ground until your body forms a straight line from your head to your feet. Hold this position for 10 to 30 seconds. Alternate sides between sets.
Reverse Oblique Twists
Reverse oblique twists require you to keep your upper body immobile while you twist your lower body to target your side abdominal muscles. Lie on your back on the floor or on an exercise mat with your arms outstretched to each side on the floor, perpendicular to your body. Bend your legs to form 90-degree angles and lift them off the floor so that your upper legs are perpendicular to the floor and your lower legs are parallel with the floor. Keeping your legs together, lower your legs to the left until your left leg almost touches the floor. Repeat this movement to your right side.
Oblique Situp
Perform an oblique situp in almost the same manner as a traditional situp, except twist your torso to the left, then to the right between repetitions. For example, lie on your back on the floor in a traditional situp position, with your hands clasped behind your head, your legs bent and your feet flat on the floor. Raise your upper body off the floor and as your chest approaches your knees, twist your torso to the left and touch your right elbow to your left knee. Return to the original position, but this time, twist your torso to the right at the height of the exercise and touch your left elbow to your right knee.
Medicine Ball Chops
Stand with your feet shoulder-width apart, with your left foot several inches in front of you. Hold a medicine ball with both hands and raise the ball above your left shoulder. Move the ball in front of your body and toward your outer right thigh. Return to the original position and repeat for a full set. Hold the medicine ball above your right shoulder and move it toward your outer left thigh to complete a full set.
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