Obliques

A Closer Look at the Obliques
Spring is just weeks away. Sorry kids, that means no more hiding behind those bulky sweaters and big coats. Pretty soon you'll see slim-fitting and midriff-baring fashions everywhere you look — and you'll probably want to show off your great abs or slender torso too. So many people believe that they have to aim for chiseled six- or eight-pack abdominals. To achieve this ideal physique, a lot of people devote a big chunk of their workout time to crunches and basic abdominal exercises. Unfortunately, this type of blanket-approach to abs training isn't very effective.
Keep in mind, your abdominals are actually comprised of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis. Each muscle has its own function and thus specific ways to target it. They are divided into external and internal muscle groups, and reside on both sides of your midsection. Both sets of obliques have the same two main functions: torso lateral flexion, which is bending the upper half of your body side to side, and torso rotation, which is twisting your upper body away from your torso. The obliques are used in any movement in which your torso bends laterally or twists.
Besides helping you get a sleek, defined look, oblique exercises play an important role in core strengthening and preventing lower back injuries. If you want to target your obliques, try exercises like the Oblique Side Crunch or Standing Oblique Crunches with Leg Raise.
Putting Them to Work
Old-school obliques exercises involved putting a broomstick behind your shoulders and twisting umpteen times to the right and left or holding hand weights and bending side to side. Today, there are other exercises that recruit and isolate obliques muscle fibers better, such as side and bicycle crunches. Remember too that in many exercises, the abdominals get an extra hit because they're working to stabilize the torso while doing the moves that target other muscles. Most common among these are exercises where your body is held in a plank position, such as push-ups.
Oblique Side Crunch
The oblique side crunch still works the rectus abdominus, but it places greater emphasis on the internal obliques.
Quick Info
Muscles Worked: Obliques, Rectus Abdominus
Newbie
Advanced
Step 1
Get into the start position of a basic crunch. From there, roll your knees over to the left side and rest your legs on the floor in a bent position. Keep your torso straight. Take a deep breath and then exhale while crunching up and forward until your shoulder blades lift off the floor. Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, and then slowly lower back to the floor. Complete a full set and then repeat with legs resting to your right.
Standing Oblique Crunches With Leg Raise
This old-school crunch is about as effective as it gets
Quick Info
Equipment: Chair
Muscles Worked: Abductors, Obliques
Advanced
Step 1
Stand with your left hand barely touching the top of a chair for support. Raise your right arm up and place your hand on the back of your head. Lift your right foot a few inches off the ground and out to the side, keeping your leg straight.
Step 2
Exhale as you raise your right leg and simultaneously bend sideways at the waist to lower your elbow toward your leg. Hold for a beat, then return to the starting position. Complete all the reps on this side, then switch sides and repeat.