Oblique knee drops are a great way to target the obliques as well as the rectus abdominis and the back. The key to this move is to use your abs to control your legs as you lower them down and then contract them to pull them back up. Avoid arching or straining your lower back by keeping the range of motion small, only lowering the knees as far as you comfortably can. You can also try this move without a medicine ball or with a rolled up towel under the hips for more support.
- Lie in the floor with knees pulled in and bent to about 90 degrees.
- Place a medicine ball between knees and stretch arms our to the sides like an airplane, palms facing up.
- Contract the abs and lower the knees down towards the right.
- Lower the knees as low as you can without lifting the shoulders off the floor or straining your back.
- Squeeze the abs, feeling your obliques contract and draw the knees back up and go to the other side.
- Alternate sides for a total of 1-3 sets of 10-16 reps (source).
This exercise takes little effort but is very effective. If you don’t have a medicine ball, then just use the weight of your legs to rotate your body!
(CES, PES, CPT, BS)