Quick anatomy lesson: You know the obliques, those muscles along the sides of your waist? Well, they do so much more than provide the shape of your waistline. Functionally, they control your body’s ability to bend and twist (and resist bending and twisting — like, say, when you’re carrying a lopsided load, such as a shoulder bag or a suitcase). They also support your spine, internal organs, and even your breathing. Having strong obliques, therefore, can keep your posture upright, reduce the risk of muscle strain when you're lifting and moving heavy things, and even prevent and reverse back pain.
The following exercises train the oblique muscles to do their jobs even better. Aim to do these intentionally and with good form for 30 to 60 seconds of effort (if you find it easier to count, that’ll likely be in the 10-to-15 rep range). Add one or two into your total-body circuit training, or choose three or four to do as a circuit on their own.
Ball Deadbugs
Yes, it looks silly. But whoa, does it work those obliques muscles! It’s also really safe on the lower back — a bonus if you find that some core work stresses your back out.
How-to: Grab a stability ball. Lie on your back, extending the legs and arms straight up in the air, pinning the ball between your limbs (tip: flex your toes).
Illustrated by: Amrita Marino.
Ball Deadbugs (cont.)
How-to: Keeping your head down and your back flat, slowly lower one arm overhead and the opposite leg down away from the ball, so they’re hovering 45 degrees above the floor.
Illustrated by: Amrita Marino.
Ball Deadbugs (cont.)
How-to: Slowly raise them back up to the ball and switch limbs. Repeat for time (30 to 60 seconds) or reps (8 to 12 might be enough here).
Illustrated by: Amrita Marino.
Ball Windshield Wipers
The name of the game here is to resist the twist, using the obliques to control the legs from falling to the side — and to bring them back to centre.
How-to: Lie on your back with your stability ball handy. Raise your legs up toward the ceiling and pin the ball between your ankles.
Illustrated by: Amrita Marino.
Ball Windshield Wipers (cont.)
How-to: With arms out to the sides like a T, lower your legs off to one side, going only as low as you can control.
Illustrated by: Amrita Marino.
Ball Windshield Wipers (cont.)
How-to: Bring the legs back to centre, then lower to the other side. Go for 30 to 60 seconds or 8 to 12 reps.
Illustrated by: Amrita Marino.
Band Chops
Resistance bands are a great way to train the core because they provide a constant, well, resistance for it to stabilise against. Traditional chops, from high to low, work the obliques and the front ab muscles.
How-to: Anchor a resistance band to a point above your head. Stand sideways to your band, grasping it in both hands above your head, stepping away enough so that the band has some tension from the start.
Illustrated by: Amrita Marino.
Band Chops (cont.)
How-to: Chop your arms straight down in front of you and across your body toward the opposite hip, pivoting on your toes so you now face away from the band anchor point. Slowly return to the start position without letting the band snap you back. Do for time or reps on one side; then, switch sides.
Illustrated by: Amrita Marino.
Band Core Press
This might be the ultimate move for testing your obliques’ ability to resist rotation, because that’s exactly what you’ll be doing here.
How-to: Attach your band so that it’s at belly-button height. Stand sideways to it and grasp it in both hands, right in front of your belly button.
Illustrated by: Amrita Marino.
Band Core Press (cont.)
How-to: Step away from the anchor, so the band has some tension to start. Fully extend your arms to straight; hold for a count of two up to 10, without letting your body give in to the desire to twist toward the band. Bring your arms back in to release for a moment; then, repeat for 10 to 15 reps of the same duration. Turn around and do the same with the other side.
Illustrated by: Amrita Marino.
Band Reverse Chops
By anchoring your band from below and chopping up, you’ll hit the obliques and the back core muscles.
How-to: Attach your band to something low. Stand sideways to it, holding it in both hands, standing far enough away that there’s some tension in it from the start.
Illustrated by: Amrita Marino.
Band Reverse Chops (cont.)
How-to: Rotate your body and raise your arms up in front of you and to the opposite side, in a diagonal motion, pivoting your feet, so you end with your arms up above your head, facing away from the band’s anchor point. Control to return to the start position.
Illustrated by: Amrita Marino.Like what you see? How about some more R29 goodness, right here?
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