Your oblique abdominal muscles, which include your internal and external obliques, support rotational torso movements. These muscles activate during rotary sports such as golf, tennis and baseball, as well as everyday tasks like loading and unloading the dishwasher and turning around when someone suddenly calls your name. Both body-weight and equipment exercises can effectively tone your oblique muscles. For best results, plan a varied workout.
Bicycle Maneuver
The bicycle maneuver is one of the most effective oblique exercises, reports Dr. Peter Francis, lead author of an American Council on Exercise-sponsored study on abdominal exercises. Lie supine, press your lower back into the floor and lift both of your legs. Position your hands behind your head for neck support. Lift your head and shoulders from the exercise mat, bend your right knee and rotate your upper torso so that your left shoulder moves toward your right hip. Transition through the center and repeat on the other side. Perform as many repetition as you can with your back flat on the floor.
Oblique Crunch
After many repetitions of the bicycle maneuver, your hip flexors and legs may experience fatigue. If you would rather not end your workout, switch to an exercise that does not involve leg movement. Lie supine with your knees bent. Place your left foot on the floor, and place your right foot on your left knee so that it forms a triangle. Support your head with both hands, push your left hip into the floor, lift your upper torso and rotate your upper body to the right. Perform 15 repetitions on each side.
Slant Board Oblique Curl
The slant board forces your obliques to work against gravity. This type of workout is best for advanced exercise enthusiasts. Set the slant board on an incline, and secure your legs at the high end of the bench. Ease your spine backward until your head reaches the low end of the slant board. Place your right hand behind your head for neck support, and your left hand on your left thigh. Take a breath in and, as you exhale, rotate your torso and curl up so that your right elbow moves toward your left thigh. Hold this contraction for two seconds, then return to your starting position.
Slant Board Reverse Curl
The American Council on Exercise study listed the captain's chair as the most effective oblique exercise, and the reverse curl as the third-most effective. The slant board reverse curl combines elements of both exercises, but alleviates the upper-body tension associated with the captain's chair while offering more challenge than the traditional oblique curl. Lie face up with your head on the high end of the slat board. Keep your legs slightly bent. Take a breath in and, as you exhale, lift your hips from the board so that your legs move toward your chest. Vary the exercise by swiveling your hips and bringing your knees toward your left shoulder. Return to center and repeat on the other side.
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