Oblique Exercises (Sides - Love Handles)

Flutter Kick Oblique Crunches

Exercise Advice: Start by lying on your back on a mat on the floor with your hands behind your head. Keep both legs straight about one inch off of the floor. Immediately raise one knee (your choice) up to the elbow that is of the opposite side and try to touch your elbow to that knee. Repeat this step with your other knee and elbow for as many repetitions as you can. The idea is to execute the movement in a smooth and controlled fashion so as to simulate riding a bicycle while lying on your back. Be sure to concentrate on having your abdominals do the work!

Fingers To Heel Oblique Touchers

Exercise Advice: Begin by lying on your back on a mat on the floor with both feet flat on the floor as well. Keep both arms laid flat on the floor by your sides. Start this exercise by having one hand reach to touch your heel on its same side. The motion will be similar to a regular crunch. Repeat this step on the opposite side for as many repetitions as you can. This exercise is designed to target your oblique muscles.

Barbell Oblique Side Bends

Exercise Advice: This exercise works the oblique muscles of your midsection. Grab a light barbell and rest it on the back of your neck, parallel to the ground. Stand up straight with your legs shoulder width apart and simply bend from side to side. Be sure that the movement is slow and controlled, focusing on using your obliques to do the work.

Oblique Crunches

Exercise Advice: Lie flat on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand over your right ear. Crunch your midsection up and across, trying to touch your right elbow to your left knee. Concentrate on contracting your midsection throughout the movement. Slowly return to the starting position and repeat.

Oblique Decline Crunches

Exercise Advice: Using a decline bench, position yourself with your feet locked in at the top. Place your left hand over your left ear, and place your right hand on your right thigh or hip. Slowly raise your upper body while twisting your torso to the right. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue this movement until your left elbow touches your right knee. Slowly lower your body back down to the starting position. After completing one set on the left, switch to your right side. The key to maximizing this exercise is to really flex your midsection for a one-count at the top of this movement.

Dumbbell Oblique Side Bends

Exercise Advice: This exercise works the oblique muscles of your midsection. Begin by standing up straight with your feet shoulder width apart. Hold a dumbbell in your left hand with your palms in. Keeping your back straight, bend to the left as far as you can, then return to the start position. After finishing your desired reps, change the weight to your other hand and repeat on the opposite side. Remember to bend only at your waist.

Hanging Oblique Knee Raises

Exercise Advice: Hang from a pull-up bar with your legs and feet together and your knees slightly bent. Slowly lift your knees up to one side as high as you can. Do this by curling your mid-section from the bottom up, not simply by lifting your knees. Squeeze your lower abs and obliques at the top of the movement for a one-count, then slowly lower and repeat on the opposite side. Remember to have your abs do the work in a slow and controlled fashion.

Elbow To Knee Oblique Crunches

Exercise Advice: Lie on your back and keep your feet flat on the floor. Place your hands behind your head. Curl up and bring your left elbow and shoulder across your body while bringing your right knee in toward your left shoulder at the same time. Reach with your elbow and try to touch your knee. You can either do one side for all your reps, then switch to the other side or alternate sides.

Lying Side Oblique Crunches

Exercise Advice: Lie on your right side with your legs on top of each other with your knees bent. Place your left hand on the side of you head, covering your left ear. Crunch your side as high as you can, focusing the movement to work the obliques as much as possible. After doing the left side, switch and repeat on the right side.

Oblique Plate Twists

Exercise Advice: Sit on the floor on a mat and hold a weight plate with both hands out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side. Remember to contract your midsection throughout the entire exercise as you twist from side to side.

Oblique Twists

Exercise Advice: Start in the position shown above, leaning slightly back and stretching your arms straight out in front of you. Crunching only slightly at your trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Continue to alternate sides until you have reached muscle failure.

Seated Oblique Barbell Twists

Exercise Advice: Sit at the end of a flat bench or in a chair with your feet firmly on the floor. Place a barbell on your shoulders, keeping your back straight and upright. Slowly twist your torso to the left, then to the right. Keep your back straight and your head up, keeping your abs constantly contracted throughout the entire exercise.

Lying Oblique Leg Raises

Exercise Advice: Lie on your right side on the floor on a mat and keep your left leg over your right, placing your right hand in a comfortable spot and your left hand behind your head. Bring your torso and left leg toward each other as you pull with your obliques. Squeeze for a one-count and return to the starting position.