Essential Exercises to Strengthen the External Oblique Muscles

Anatomy of the Oblique Muscles

The oblique muscles are a important part of the core musculature. They are situated on the sides of the abdominal area and run diagonally from the lower ribs down to the pelvis. There are two sets of oblique muscles: the internal obliques and the external obliques.

The external oblique muscles (m. obliquus externus abdominis) are the most superficial of the obliques. They originate at the lower 8 ribs and run diagonally downward and forward to attach along the iliac crest of the pelvis. The fibers of the external obliques run perpendicular to the internal obliques, allowing them to work together to flex and rotate the trunk.

Functions of the External Obliques

The external obliques perform several important functions:

• Flexing the trunk - Acting bilaterally, the external obliques flex the vertebral column forward. This allows you to bend over or perform a sit-up.
• Rotating the trunk - Acting unilaterally, the external obliques can rotate the trunk. The right external oblique rotates the trunk to the left, and vice versa.
• Compressing abdominal contents - Along with the internal obliques, the externals provide compressive force to aid functions like coughing, sneezing, or natural expulsion.
• Assisting in forced expiration - The external obliques aid the internal intercostal muscles in forcefully exhaling air from the lungs.

In addition to these major functions, the external obliques also assist with lateral flexion of the spine to the side and help stabilize the trunk during movement.

Best Exercises for the External Obliques

Including exercises that target the external obliques is important for developing a strong, balanced core. Here are some of the best exercises for strengthening the external oblique muscles:

Russian Twists

This exercise involves sitting on the floor with knees bent and feet lifted off the ground. While maintaining a straight back, rotate your torso side to side while holding a medicine ball or weight plate. The twisting motion engages the obliques eccentrically to control the movement. Do 2-3 sets of 10-15 reps on each side.

Side Planks

The side plank specifically targets the obliques. Lie on your side with legs extended and prop yourself up on your forearm. Contract your obliques to lift your hips off the floor, maintaining a straight line from head to feet. Hold the plank for 30-60 seconds per side, completing 2-3 sets.

Dumbbell Side Bends

Stand with feet hip-width apart holding a dumbbell in one hand. Keeping your back straight, slowly bend directly to the side and lower the dumbbell as far as flexibility allows. Use your obliques to raise back to start. Do 10-15 reps then switch sides. Complete 2-3 sets per side.

Crunches with Rotation

Lay with knees bent and feet flat on the floor. Perform a basic crunch, lifting your head, neck and shoulder blades off the ground. As you lift, rotate your torso to bring the left elbow toward the right knee. Lower back down and repeat to the other side. Do 10-15 reps per side for 2-3 sets.

Oblique V-Ups

Lay on your back with legs straight and arms extended overhead. Engage your obliques to simultaneously lift your torso and legs a few inches off the floor. With control, lower your left leg and right arm, keeping them raised a few inches from the floor in a "V" shape. Return to start then alternate to the right leg and left arm. Do 10-12 reps per side for 2-3 sets.

Integrating Oblique Exercises into Your Routine

When programming oblique exercises into your workout routine, focus on quality reps over quantity. Proper form and full range of motion is key, especially on rotational movements. Start with lower reps and progressively add weight/resistance to challenge the obliques over time.

A good strategy is to pair oblique exercises with compound movements. For example:

• Russian twists after squats
• Side planks after deadlifts
• Dumbbell side bends after overhead presses
• Crunches with rotation after lat pulldowns

Aim for 2-3 focused oblique exercises, 2-3 days per week. Allow at least a day of rest between oblique sessions. Prioritize unilateral exercises to avoid muscle imbalances. Work the obliques consistently for best results over time.

Benefits of Strong Oblique Muscles

Developing strength in the external obliques can provide many advantages, including:

• Improved core stability
• Increased rotational power
• Enhanced athletic performance in sports requiring twisting motions
• Reduced risk of low back pain and injuries
• Better posture and spinal alignment
• A more toned, tapered abdomen

Strong external obliques also allow you to safely perform strength exercises like squats, deadlifts, and overhead presses with heavier weight by stabilizing the core.

Modifications for Oblique Exercises

Its always important to listen to your body when doing focused oblique training. Here are some form modifications to make the exercises more accessible:

• Perform rotations with decreased range of motion
• Hold planks with knees down instead of in full extension
• Use lighter resistance bands/weights instead of heavy dumbbells
• Do incline side bends with hands on a wall or edge of bench
• Slow down speed of movements

Those new to oblique training should start conservatively and gradually increase difficulty over time. Allow sufficient rest between sessions for the obliques to recover and adapt.

With consistent, progressive training, the external obliques can become a major strength. Targeting this important muscle group will lead to new levels of core stability, rotational ability, and abdominal definition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.