How to Tone Your Oblique Muscles

When people think of abdominal exercises they most often thing of crunches. Although these exercises are great for the rectus abdominis muscle, better known as your six pack abs, they do very little for the oblique muscles. Your obliques are your muscles on each side of your six pack. They muscles are critical for you to strengthen and tone not only for a fit body but to help you with daily tasks. Any task that requires twisting and turning are engaging the oblique muscles. Often times people will not include abdominal oblique exercises in their abdominal workout. So try including some of these exercises to tone your obliques.

Difficulty: Moderate

Instructions

Things You'll Need:

• Exercise Mat

1. Bicycle Crunch
   
   Although this is a crunch exercise and does work your six pack abs it's also one of the most effective for toning and tightening the oblique muscles.
   
   Lie on the floor and raise your right leg bending the knee. Place your hands loosely behind your head and lift the upper body while bringing your left elbow to your right knee (twisting the waist). In a bicycle motion switch legs and elbows alternating each side. Do this for several repetitions and then rest. Repeat for 2 or 3 sets.

2. Isometric Oblique Hold
   
   Isometric exercises are non-moving exercises that use steady resistance to strengthen and tone. These types of exercises are a great addition to your abdominal workout.
   
   Start by lying on the floor on your right side. Bend your right arm with your forearm and elbow on the floor. Cross your feet slightly. Now lift your upper body until you feel the oblique muscle contracting. Support yourself with your forearm and elbow. Place your left hand on your waist and hold for a count of 8 to 20. For an even tougher hold and more resistance to the oblique muscle lift your left arm straight up in the air for even a greater stretch on the muscles. Repeat this on the other side.

3. Raised Oblique Crunch
   
   This one is a bit tougher but you will feel it the next day.
   
   Start in the same position as the isometric oblique hold. Now lift up and place your left hand behind your head. Take a deep breath and while you exhale crunch down towards the floor. Repeat this for 8 to 12 reps and switch sides.

Tips & Warnings

• Wear comfortable clothes that will move with you as you do these abdominal exercises for the oblique muscles.
• Don't work the same muscle group 2 days in a row in order to avoid potential muscle tears and injury.

Resources

• Here are more abdominal exercises for all the muscles