Developing your external obliques will certainly add to the impressiveness of your abs. Some exercises are more effective than others for the proper development of your External Obliques. In fact, some commonly used external oblique exercises are not recommended.

In a study conducted at the San Diego State University Biomechanics Laboratory, various abdominal exercises were ranked based on their effectiveness in developing the external oblique muscle. The study revealed that the following exercises were the top four movements for stimulating and developing the external obliques:

1. Elevation of knees in captain’s chair (the best exercise)

2. Bicycle maneuver

3. Reverse crunches

4. Plank

While these are excellent exercises to stimulate and develop the External Oblique muscle, they will also develop the Rectus Abdominis at the same time.

The Weighted Lateral Bend exercise was not included in the San Diego State University study. However, I don’t recommend the weighted lateral bending exercise because it can overdevelop the external obliques and make the sides of your waist look bulkier. Therefore, you should avoid weighted side bends in your ab workout if you want a slim waist.

While twisting exercises such as weighted barbell twists or ab rotation machine twists will help strengthen and condition the external oblique muscles, great care should be taken with these exercise movements. Performing twisting exercises with a weighted bar or abdominal rotation machine can be detrimental to spinal health. These exercises put undue stress on the lumbar region (lower spine).

If you want to get quick results, you should use the four exercises listed above. Don’t waste your time on other exercises and get inferior results. Stick with what is most effective and productive.

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