Your oblique muscles are the abdominal muscles on each side of your rectus abdominis. You have a set of internal and external oblique muscles. It is not uncommon for people to focus only on the exercises that work their rectus abdominus - the long paired muscle that runs through the center of your abdomen - but in order to obtain a V-shaped body, you must also exercise your obliques.
Standing with side dumbbells
For this exercise you will need a dumbbell with a moderate amount of weight. Hold a dumbbell in one hand by your side. Bend your waist to the opposite side until you feel a slight stretch and then bend to the other side. Repeat on both sides for a total of three series. If you can do more than 15 repetitions, you are not using enough weight.
Captain's Chair Leg Lifts
A study commissioned by the American Council on Exercise found that the captain's chair is the most effective in the activation of the obliques. For this exercise you will need access to one. Most full-service gyms have one. Stand in the captain's chair, with your back straight against the backrest and your arms on the pads. Exhale as you slowly raise your legs to your chest. Inhale as you lower them slowly. Make a total of three series until failure. Exercise is easier to do with your knees bent. You can increase the difficulty by keeping your legs straight.
An oblique contraction is very similar to a normal abdominal, except it puts more emphasis on your obliques. To perform a contraction of the oblique, lie on your back on a mat with your knees raised, as if you were going to do a normal contraction. Then bend your knees to one side until they touch the mat, but keep your shoulders straight and against the mat. You should feel a slight stretch in your oblique muscles. Once you are in this position, start doing exercises as you normally would. Make three series until you fail on each side.
Oblique Twist Hanging Leg Lift]
For this exercise you will need a pull-up bar or a sturdy beam from which you can hang up Grab the pull-up bar and lift your feet off the ground so that you are in a position so that you are hanging. Try to keep your arms fully extended. When you lift your knees to your chest, turn to the side. Turn to the other side in the next repetition. Make three series until fail.
Exercises that target the obliques can only be done in a lot. It is important to participate in at least 150 to 300 minutes of moderate intensity aerobic exercise, along with at least two sessions of 20 minutes of strength training each week. The results of your exercises will only become evident if you commit to a regular exercise regime and a healthy diet to keep your weight under control.