Three Oblique Exercises For Building A Better Core

The external and internal obliques, together with the transverse abdominis and rectus abdominis, make up the anterior (or front) abdominal wall.  These four muscles, together with those of the posterior abdominal wall, form the core muscles, whose primary purpose is to stabilize the spine and pelvis.  Properly performed oblique exercises play in important role in serving this function.

Oblique Exercises

The obliques are located along the sides of the abdomen.  Responsible for twisting motions, the external and internal obliques run in opposite directions to one another, functioning in a complementary fashion.  The external obliques are located just beneath the skin, starting at the back of the lower 8 ribs and running diagonally from the back of those ribs, then connecting to the top of the pelvis and to the rectus abdominis.  The internal obliques reside just underneath the external obliques, and run diagonally in the opposite direction.

Although oblique exercises play an important role in stabilizing the spine and abdomen, the obliques are usually not visible due to the presence of fat deposits.  It’s important to understand that doing more exercises for the obliques will certainly build strength and stability, developing visible abs is really more about diet than doing more, or different, exercises.

Having said that, the following are some of the best oblique exercises in the staple.  The goal of oblique exercises is generally to incorporate some sort of flexion of the spine, along with a twisting motion.  This causes the external oblique to contract in the direction of the twist, while the internal oblique contracts on the opposite side.  This motion is important in sports such as tennis and baseball.

According to a San Diego State study, the bicycle maneuver was one of the most effective exercises for activating the obliques.

Begin by lying on the ground on your back.  With your hands up beside your head, lift your legs off the ground to a 45° angle.  Exhale and contract the abs to lift your torso off the ground at a 45° angle as well.  Contracting the abs, move the legs in a pedaling motion as shown above, drawing the left elbow toward the right knee.  Alternate and repeat.

When doing this exercise, be certain not to pull the head toward your legs with your hands, as it will place unnecessary strain on the neck, while reducing the effectiveness of the exercise.  It’s also important to avoid over-contracting the hip flexors.  One tip for this is to not lift the shoulders above a 30° angle.

Oblique Crunches

This is the classic exercise for the obliques.  Get into position by laying on the ground, knees bent and feet flat on the floor.  Pick up your left leg and cross it over your right knee at the ankle.  Touch your right hand to the back of your head, then perform the crunch by lifting your right shoulder diagonally toward the left knee.  As with rectus abdominis exercises, its important to avoid over-extending during the motion, since that will recruit other muscles into the exercise, defeating the purpose of the exercise.  Contract and hold for 2-5 seconds.  Relax back to the starting position, then repeat for a total of 10-15 times before switching sides to work the obliques on the other side.

Wood Choppers

While most exercises for the obliques, and abs in general, are performed from a supine position, it seems valuable to incorporate a standing exercise.  The wood chopper, which is done with a medicine ball, is performed from a standing position.  Begin with the medicine ball held in both hands over your head, off to the right side, so that it forms a straight line down to the left foot.  Move the ball downward in a sweeping (or chopping) motion from high to low so that it touches the left foot, then reverse back to the starting position.  Repeat 10-15 times, then reverse and perform the same motion on the opposite side.

Don’t forget that the core forms the basis for all other exercises.  So, incorporate these exercises for strong obliques, into your workout routine as a part of building practical fitness and health.