How to Exercise the Obliques

The group of muscles that form the obliques are located on the sides of the body above the waist. This area is made of two muscles called the internal obliques and external obliques. Whenever you bend, twist or turn, the obliques are the muscles used to allow this range of motion.Properly toned obliques help support the lower back as well as slim the look of the waistline. However, this area is frequently a problem area and the precise location of the “love handles” that plague so many people. When these muscles become inactive, they tend to expand rather quickly, sometimes over the waistband of our jeans. Toning this area requires hard work. These exercises should be performed 2-3 times a week. If you choose to perform the exercises more frequently, give yourself a days break between each oblique workout. Trying alternating your oblique targeted workout with a good cardio workout to see maximum benefits. Of course, make sure you’re eating a healthy diet so all your hard work won’t be in vain.Included are exercises using various exercise equipment. Exercises are also included for those who don’t have these items available.

Things You'll Need

• 1 to 5 lb. hand weights
• Resistance bands
• Medicine ball (or a basketball, soccer, or volleyball)
• Exercise ball

Instructions

How to Exercise the Obliques

1. Lie flat on the floor with your hands behind your head. Lace your finger with elbows pointing out to the sides. Bring both knees up to a 45-degree angle, pressing your back to the floor. Try to touch your right elbow to your left knee. Alternate with touching your left elbow to your right knee. Don’t jerk or strain. Make each movement slow and deliberate. Continue switching this movement for 10 repetitions. Take a break and try to do 2-3 more sets of 10 reps.

2. Sit on the floor with legs facing straight out. Pull the right leg up, tucking the flat part of the foot near the top of the thigh (side pike position). The side of your right thigh should be touching the floor. Place the band around the foot of your left leg, holding the other end in your hand. Make sure your back is straight and twist inward towards the folded leg. Don’t jerk or move quickly and aim to use a steady even movement. Return to start position. Perform 10 repetitions for each side.

3. Grab that medicine ball (or sports ball) and stand straight with legs shoulder width apart. Your back should be straight, head facing forward, and your shoulders relaxed. Hold the ball in front of you at waist height. Keeping your feet firmly planted, turn the body to the right, lifting the ball above your head. As you turn to the left side, bend your knees and crouch down to the floor. Remember that the ball (or weight) moves with you. Return to start position and continue for 10 reps, using steady flowing movements. Repeat for the left side.

4. Using your exercise ball, position yourself near a wall where you can anchor your feet. Lay sideways on the ball. The weight of your hip should be on the ball’s center and you feet should be braced in the crease where the wall and floor meet. Keep your back straight. Curl your body straight up, bending in a sideways crunch and hold for 1-2 seconds. Return to straight position. Repeat this exercise 10 times for each side.

5. Stand with one leg in front of the other near a wall. Clear the area around you because you’ll be kicking out sideways. Grab hold of your support with both hands, making sure to place the hand closest to your kicking leg higher on the wall. With your back leg, lift from the hip and kick out sideways, bring the leg back in. Don’t move your hands for their position. Repeat 10 times for each side.