The oblique muscles, located on the outside of your midsection or core, are often forgotten when working out. Sometimes called love handles, they are often neglected by bodybuilders and athletes. But strengthening the obliques can help improve the shape of your abdominal area and your performance in sports.
Barbell Side Bend
The barbell side bend is an exercise you can do at the gym or at home if you have the space. At first, there is no need to have weights on the barbell, but as you get stronger over time, you may want to add some. Stand straight with your feet shoulder-width apart and your knees slightly bent. Hold the barbell on the back of your shoulders with your back straight. Keep your head facing forward and bend at the waist to your right. Keep the barbell on the back of your shoulders. Bent back upward to the starting position and then bend in the same manner to your left and back up. Repeat eight to 10 times and rest.
Dumbbell Side Bend
The dumbbell side bend is another exercise that focuses on the oblique muscles. Stand straight with your feet shoulder-width apart. Hold a dumbbell at your side with your left hand and place your right hand on your right hip. Inhale and bend your body at the waist toward the right. Keep your back and head straight and facing forward. Bend as far as you can to the right while keeping your left arm straight, holding the dumbbell. Slowly raise yourself back to the starting position. Repeat several times, switch hands and perform the same number of repetitions on that side.
Medicine Ball Twist
The medicine ball twist is a strenuous workout that targets your abdominal and oblique area. Lie on the floor face up with your knees bent and feet flat on the floor in front of you. Grab a medicine ball with both hands, lift your upper body and twist to the right with the ball. At the same time, raise your knees up and to the left, twisting at the waist. Twist slowly as far as you can and then return to the starting position. Repeat the exercise again in the opposite direction and rest. Alternate each side for eight to 10 repetitions.
Side Jackknife
The side jackknife exercise will give your oblique muscles an intense workout if done properly. Lie on the floor on your side with your left hip touching the floor. Prop up your upper body with your left arm, place your right hand on your head behind your ear and point your right elbow toward your feet. Slowly lift your right leg upward while keeping your upper body stationary. Hold this position for a second or two and then slowly lower your leg. Repeat nine more times, rest and repeat for the same number of repetitions on the other side.
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