The Importance of Working Your Oblique Muscles

When working toward a sleek, sexy midriff, the first step most people take is beginning a regimen of standard crunches or sit-ups. While these are a crucial part of any abdominal workout, it’s important to note that if you want to achieve a truly toned torso, there are a number of secondary muscles in your midsection that shouldn’t be ignored.

Your abdominals are made up of four main muscle groups. Your middle stomach muscles consist of the Rectus abdominis and the Transversus abdominis, while the sides of your torso are home to a pair of muscles called the obliques, also referred to as the side abdominals. Each of your obliques actually consists of two muscles, the upper external oblique and the lower internal oblique.

Your oblique muscles are extremely important for core physical strength. When you have toned, healthy obliques, you’ll enjoy an improved posture, less chance of back pain, greater flexibility when twisting or bending and, of course, the aesthetic reward of a slimmer waist.

When beginning a brand-new abdominal exercise routine, it’s wise to focus on your middle stomach muscles at first, since these are used more in daily activities and are more likely stronger to begin with. Once your Rectus and Transversus muscles begin to tone up, you can start to slowly focus on the obliques. Since they’re less utilized, your obliques will likely be weaker at first, so you should begin with moderate exercises and gradually build up their intensity to avoid muscle strain.

There are a wide variety of methods you can use to train your oblique muscles:

• Oblique Crunches: To perform this modification of the standard crunch, begin by lying flat on your back with your knees bent and the soles of your feet flush with the floor. Place your right-hand fingertips behind your right ear, and then lift your right elbow across to your right knee. Avoid using your head or neck, making sure the majority of the work is performed by your side abdominal muscles. Return to the starting position and repeat, making sure to complete each crunch slowly and deliberately.

• Oblique Twists: Lie on your back with your knees bent and your feet flush against the floor. Elevate your upper back slightly with your arms stretched out straight in front of you. As you crunch forward, reach your arms toward your right knee, and then reach toward the opposite knee. Alternate back and forth until your muscles feel fatigued.

• Lying Oblique Leg Raises: Begin by lying on your right side with your left leg on top of your right leg. Place your left-hand fingertips behind your head. Slowly lift your left leg and your torso toward each other, contracting your oblique muscles as you perform the motion. Return to the starting position and repeat. After finishing the pre-determined set of repetitions, switch sides and work the other set of obliques.

• Dumbbell Oblique Side Bends: Start by standing straight with your feet placed about a foot apart. Holding a dumbbell in your left hand, perform a side bend to the left until you feel the demand on your left obliques, and then slowly return to the starting position. Be careful not to utilize your back muscles. After finishing a sequence of repetitions, switch the weight to your right hand and perform the same action for the right obliques.