The oblique muscles are on the sides of your abdomen, with the external oblique covering the internal oblique. The former muscle assists the rectus abdominis with spinal flexion and facilitates lateral flexion and rotation to the opposite side while the internal oblique performs the same functions, but contracts to rotate your torso to the same side. Executing these movements against the force of gravity, without any equipment to provide external resistance, is a cost-effective and safe way to strengthen the obliques. Consult a personal trainer to determine which exercises are appropriate for you and to teach you the proper techniques.
Benefits
Strengthening the obliques helps the muscles effectively perform their functions, which include moving your torso through the aforementioned ranges of motion and stabilizing your spine when you're sitting or standing upright. Additionally, performing body-weight exercises that target the obliques might minimize your risk for certain debilitating conditions and injuries, such as lower-back pain and muscle strains.
Angled Side Bridge
Place your elbow and forearm on a couch at your home or on a padded bench to prepare for the angled side bridge exercise, then move your feet sideways until your body forms a 45-degree angle in relation to the floor. Lower your hips and raise them repeatedly from this position to work the obliques.
Isometric Side Bridge
The isometric side bridge is just like the angled variation, but you place your elbow and forearm on the floor instead of a couch, and you hold your body in a static position for at least five seconds at a time instead of moving your hips up and down. Bend your knees and place the outside of your bottom leg on the floor if keeping your legs straight is too difficult.
Leg Drops
Lie on your back with your feet together to prepare for leg drops, then lift your legs above your waist. Lower them sideways as far as possible, then switch directions and keep alternating sides for your desired number of repetitions. Keep the back of your shoulders on the floor at all times. Flex your knees to decrease the difficulty of the exercise.
Twisting Crunches/Situps
Although crunches and situps target the rectus abdominis in the front of your abdomen, adding a twist during the upward-movement phase of the exercise places a greater emphasis on the obliques. Place your hands behind your head with your elbows pointing forward, then alternately twist to the left and right as you curl your torso forward, moving your right elbow toward your left knee and your left elbow toward your right knee, respectively.
Recommendations
Perform an oblique workout at least three times per week, with each session preceded by five to 15 minutes of an aerobic warm-up activity. Choose two to three exercises for each workout, completing one to three sets of 12 or more repetitions each. Rest for about one minute between each set and exercise. Check with your doctor whether any exercise causes pain that won't go away.
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Waist Exercise Menu
- American Council on Exercise: Side Plank with Bent Knee
- "Physiology of Sport and Exercise"; Jack Wilmore, David Costill and Larry Kenney; 2007
Member Comments