Easy Oblique Exercises

External and internal obliques are the abdominal muscles that allow you to twist, turn and bend at the waist. You need them flexed and strong to support and protect organs, stimulate circulation and improve posture. Exercises for the obliques -- even the most basic of them -- take work. "Easy" best describes simplicity and efficiency -- obliques exercises you can do anywhere that really deliver results. Tackle obliques with and without equipment for a toned mid-section and a flatter tummy.

  1. Spin Your Wheels

    • Bicycle maneuvers won top billing in a study of obliques exercises conducted by the San Diego State University Biomechanics Lab. The movement demands continuous stabilization of the abdominal muscles and includes deep twists so the obliques remain engaged throughout. Lie on your back with your hands by your ears, bend knees and bring them up only about 45 degrees. As you pedal like a cyclist, touch your right elbow to your left knee, then left elbow to right knee. Remember to breathe evenly and try to keep an even pedaling and twisting pace.

    Crunch in Reverse

    • The classic crunch doesn't make the cut for top 10 obliques challengers, but reverse crunches score high. They seem easy until you knock out a dozen, with focus, and begin to feel the burn. Stay on the mat, lower back pressed down and arms extended at your sides. Cross your ankles and bend your knees 90 degrees -- so your shins and calves are parallel to the floor. Breathe out and contract your abs, pulling your navel to your spine. This automatically curves your hips up slightly and assists you with lifting your legs toward the ceiling at the same time. Your hips and lower back roll off the floor, and your crossed ankles keep your knees bent as you raise your legs. Inhale as you lower hips and back to the floor and repeat.

    Yoga Belly

    • Yoga has a pose for every muscle, and your obliques can be part of your daily practice. Revolved Side Angle pose is just one of many yoga asanas that twist in the middle, helping to stabilize your spine, boost circulation and pull in your tummy. Begin with a modified version and build up to a perfect pose. From Mountain pose, step feet 3 to 4 feet apart, turn your right foot out about 90 degrees and line up your right knee with your right ankle. The left foot turns in just a bit -- it's fine to pivot on the ball of your foot if you can't keep your heel on the floor. Twist your torso to the right and bend your right knee as you bring your left arm to the inside of the right leg and place your fingertips or palm on the floor. Stretch your right arm past your ear, palm down, and turn your face up. Breathe evenly in the pose for about 30 seconds and then switch sides.

    Stability Ball Exercises

    • Work out on a stability ball to hit your obliques hard -- the constant adjustment for balance engages internal and external obliques with less help from surrounding muscles so they get the full benefit of the exercise. Do classic crunches on the ball, contracting on the exhalation and releasing on the inhalation, with your arms crossed on your chest and feet spread wide for balance. Move your feet closer together for a tougher workout. A 2010 study of a number of popular abs exercises, published in the Journal of Orthopaedic & Sports Physical Therapy, concluded that roll-outs and pikes on a stability ball were "most effective" in working internal and external obliques correctly. Try them once you've mastered simpler crunches and are up for a new challenge.