Form and Function Oblique Workout


Though resistance exercises have no ability to spot-reduce, they can definitely spot-enhance, and exercises like weighted side bends or heavy Russian twists have the potential to add size and bulk where it’s not wanted. To carve a long, lean torso with all the right cuts, aim for moves that use a large range of motion such as this one, where the external obliques are the star of the show. Using the BOSU allows you to stretch the obliques by extending over the dome and works them both concentrically and eccentrically throughout the range of motion.

BOSU-Ball Single-Legged Cross Crunch

BOSU-Ball Single-Legged Cross Crunch

Form: BOSU-Ball Single-Legged Cross Crunch

  • Lie faceup on the BOSU with your lower back centered on top. Place your feet on the floor hip-width apart for stability and touch your fingertips lightly behind your head with-out pulling, which can throw your spine out of alignment.
  • Extend one leg out from your hip as you hold it as close to the floor as possible to stretch the rectus abdominis and obliques, and create a longer lever to increase the challenge.
  • Extend back over the dome until you get a slight hyperextension in the trunk. This trains the obliques eccentrically and maximizes the range of motion. 
  • Exhale and pull your rib cage toward your hipbones to lift your head, shoulders and upper back o the BOSU. Exhaling decreases the pressure in your abdominal cavity and may help better engage the internal obliques.
  • As you rise, draw your knee inward and rotate your torso to bring your opposite shoulder toward that knee, keeping your chest open and your elbows flared to keep the shoulders and pecs out of the picture.
  • Pause briefly in the contracted position, then lower slowly to the start. Avoid bouncing on the BOSU to create momentum; maintain control to prevent synergists like the hip flexors and chest from taking over.
  • If you feel this move in your hip flexors rather than your abs/obliques, squeeze your glutes and tuck your pelvis under to redirect the focus onto your core. 

 Sample Form Oblique Workout

Exercise Sets Reps Resistance Rest

Medicine-Ball V-Up

3

10-15

6-8 pounds

3-4 minutes

BOSU-Ball Single-Legged Cross Crunch

3

12-15

bodyweight

1-2 minutes

Decline Bench Reverse Crunch

3

12-15

bodyweight

3-4 minutes

Cable High-to-Low Woodchop

3

12-15

5-15 pounds

1-2 minutes

Inside your body, the internal and external obliques form a natural corset, giving your midriff a big 360-degree hug. Although often tasked with bending and twisting, your obliques are also responsible for the prevention of movement to protect your spine. This exercise trains this anti-rotational strength in the hip complex and trunk to help you resist the forces of gravity.





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