Obliques Workout on a Functional Trainer

Your obliques and functional training machines are a match made in exercise heaven. Functional trainers, a type of adjustable pulley machine, allow you to target your obliques, or waist muscles, in a variety of ways and overload these muscles safely and efficiently. The versatility of a functional trainer means you can train your obliques using both lateral flexion and rotational movements, which can help keep your workouts fresh and effective.

  1. Safety First

    • Warm up before your workout by performing some light cardio, dynamic stretches and mobility exercises. Also do one or two light sets of each exercise that you have planned for the workout. Once you are warm, perform two to four sets of eight to 20 repetitions of each exercise using a weight that makes the last couple of repetitions challenging but still completable in good form. At the end of your workout, do another few minutes of light cardio and then stretch your hard-worked muscles to minimize post-workout muscle soreness.

    Twist and Shout

    • Many bodyweight oblique exercises -- like twisting crunches and twisting sit-ups -- provide very little resistance to rotation and are subsequently not very effective for developing stronger obliques. Standing cable twists using a functional trainer are a much more effective way to load your oblique muscles. To start, stand side-on to a shoulder-high pulley and grasp the handle with both hands. Spread your feet for balance. Keeping your arms straight, rotate your upper body through to 180 degrees away from the machine. Turn back and then repeat. Do the same number of repetitions on each side.

    Bend to the Side for Stronger Obliques

    • Bending sideways against resistance can strengthen your obliques as well as your lower back and abdominal muscles. Maximize the effectiveness of this move by imagining that you are between two panes of glass; this will help you to only lean sideways instead of twisting your shoulders or hips. Stand side-on to the functional trainer with the handle set at around knee height. Grab the handle with your nearside hand and stand tall with your feet shoulder-width apart. Lean over toward the machine so your hand reaches knee level. Stand back up and lean away from the machine. On completion, change sides and repeat.

    Push Off With Pallof

    • The Pallof press is an anti-rotation exercise that works your obliques isometrically. This means that while tension is generated by the target muscles, no actual movement occurs. Pallof presses are an oblique stability exercise. Set your functional trainer to chest height and stand side-on to the machine. Hold the handle in both hands with your hands touching your chest. Spread your feet for balance. With your abdominals braced, extend your arms without rotating your upper body. Inhale as you extend your arms and exhale as you bend them again. Do an equal number of repetitions on both sides.