The external and internal obliques that make up the oblique musculature lie partially beneath the rectus abdominus, which is the six-pack muscle in the front of your torso. The external obliques extend from the lower eight ribs to your iliac crest of your pelvis and groin, while the internal obliques extend in the opposite direction below the external obliques. Since these muscles function more as a stabilizer than a mover, it is difficult to increase the size of these muscles, according to the National Academy of Sports Medicine. However, you can perform exercises that emphasize abdominal strength and reduce body fat throughout your body. This will improve your muscle definition, which gives the illusion of bigger muscles in your obliques.
Cable Chop and Lift Combo
Step 1
Set the height of the handle of the cable machine to the highest level. Stand with your legs about shoulder-width apart with the right side of your body toward the handle, and grab the handle with both hands.
Step 2
Exhale and pull your hands down and across your body toward your left hip without moving your body. Hold this position for one second, and gradually move your hands back to the starting position. Perform eight to 10 reps, turn around, and perform another eight to 10 reps in the opposite direction.
Step 3
Set the height of the handle to the lowest setting. Stand with your legs about shoulder-width apart with the right side of your body toward the handle, and grab the handle with both hands.
Step 4
Exhale and pull your hands up and across your body toward the left side of your head without moving your body. Hold this position for one second, and gradually move your hands back to the starting position. Perform eight to 10 reps, turn around, and perform another eight to 10 reps in the opposite direction.
Step 5
Repeat the exercises two to three more times with no rest between them.
Soccer Throw and Rotational Throw Combo
Step 1
Stand about 10 feet away from a sturdy wall, and hold a 6-lb. medicine ball over and behind your head. Step forward with one foot, and throw the ball at the wall without hunching your spine forward.
Step 2
Catch the ball after it bounces off the ground once, and repeat the exercise as fast as you can for 10 reps.
Step 3
Stand with the right side of your body toward the wall about 5 feet away and with your feet about shoulder-width apart. Swing the ball slightly to your left with both hands holding it, and rotate your torso slightly to your left at the same time.
Step 4
Throw the ball at the wall by using your torso and hip, not your arms. Catch the ball after it bounces off the wall once. Perform 10 reps, turn around to face the opposite direction, and perform another 10 reps.
Step 5
Repeat the exercises two to three more times with no rest between them.
Ball Crunch
Step 1
Lie on top of a firm stability ball on your back with your head off the ball and your feet on the ground.
Step 2
Raise your arms toward your head so that your head is between your biceps. Exhale and lift your upper back off the ball, flexing your torso at your abdomen. Keep your head between your biceps.
Step 3
Inhale and move your body back to the starting position. Perform three sets of eight to 12 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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