Exercises for the External Obliques

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise:
 Execution:
Side Bends
Difficulty: Easy		 Execution

  1. Grab one dumbbell and hold it to the side of the leg. Slightly bend your knees.

  2. Bend at your side with the weight until you are feel a good stretch, about as far as the diagram. 

  3. Come back up.

  4. Repeat for recommended number of reps, and switch sides.
Russian Twists
Difficulty Level: Hard		 Execution:

This exercise is difficult for anyone new to training. It should be done without weight for a few weeks before adding weight.

  1. Using a weight (or weight less) hold the weight out in front of you. 

  2. Twist to one site at the waist. Twist until until  you are slightly to the side. Do not twist too far. Make sure your hips do not come off the ground.

  3. Twist back up and then twist to the other side.

  4. Repeat for recommended number of reps.