This exercise is similar to a woodchop type ab exercise. Muscles used include shoulders, lats, biceps, serratus, and obliques. This exercise can also be performed standing on stability discs (dynadisc) or using a lunging motion, both of which would add the benefit of tying in the outer hips as well. Place bar into a fixed position angled into a corner or joint. Hold bar in both hand with arms straight and end of bar at (or slightly above) eye level. Keep knees bent, back arched and abs in as you rotate bar from hip to hip. Weight can be added to end of bar to increase resistance.

This is an introduction to the woodchop type exercises. These exercises work contra-laterally (cross-body) from external oblique (top layer) on one side, to the internal oblique (deep layer) on the other. Start exercise in a lunge-type stance gripping a rope attachment on top pulley of a cable crossover machine. Next, with arms straight, pull rope from over the top of one shoulder to outside the hip on the opposite side. Make sure to keep your belly button pulled in toward your spine and try to exhale slightly as you chop.

This straight arm motion is for the back of the shoulder and the upper back. By performing the exercise in a side lying bridge you also activate the outer hip, oblique and shoulder stabilizers as well.

Start this exercise standing with feet hip width, toes straight and medicine ball on one hip. Next, step forward with the opposite side leg, and rotate ball overhead with arms straight. The lunge should finish with (2) ninety degree angles in the knees, shoulders and hips pointed straight ahead and the ball finished outside the front knee. While this exercise is primarily for the legs, it is an excellent core motion as well. As the ball rotates, the muscles in the abdomen contract not only to aid in pulling the ball, but also to help stabilize the body throughout the motion.

The seated Russian Twist is for the oblique muscles in the abdominals. Start by sitting on floor with torso at a 45 degree angle with knees bent and toes pointed up. Next, use a light d.b. held at arm's length in front of your chest and twist weight from side to side. I like to see continuous motion in the rotation which will ensure the abdominals stay contracted throughout the set.

The reverse cable woodchop is used to strengthen the oblique muscles in the abdominals. In this exercise, these rotational muscles of the torso use the internal oblique (on side holding handle), and external oblique as the weight is pulled up and across the body.

This 180 degree twist is excellent for the oblique muscles. Start by lying with upper back on top of a s.b. with knees bent to 90 degrees and arms straight, over the top of the chest. As you roll toward one side, try to roll the ball away from you by twisting torso to point where the side of your shoulder is on top of the ball. Repeat from side to side. This motion can be weighted by holding a dumb bell or plate with arms straight to increase strength.

The cable woodchop is an excellent rotational exercise for the oblique muscles in the abs. Start by holding the handle over the shoulder with outside arm first, then cupped with hand closest to the pulley. Next, pull handle across your body keeping the outside arm straight and elbow high on inside arm. As the weight moves across your body you should feel a contraction move from upper (external) oblique to the opposite side lower (internal) oblique.

This exercise is typically used for rear and lateral deltoid muscles, but when combined with the additional rotation in the torso, will activate obliques, lower back and hips as well. Start with a barbell held at the side of your thigh, torso bent to parallel to the ground, lower back arched and abdominals drawn in. Next, pull weight straight out from side of body and rotate torso towards direction weight is being pulled finishing barbell vertically over the top of the pulling shoulder. Lower bar slowly back to starting position and reset spinal position and abdominals for the next repetition.

This squatting motion is excellent for using upper and lower body during an abdominal exercise. The reverse woodchop works contra laterally in the oblique muscles using internal and external obliques as well as thighs, hips, shoulders and arms. When doing the exercise be sure to use good form on the squat keeping both knees out as wide as the stance and your weight on your heels. Also, when chopping with the ball, try to keep arms straight to maximize the load on the core and shoulders.

The "T" stand is a straight arm, side lying, body bridge. By alternating from one side to another, we turn this stance into an outer hip, oblique, and abdominal exercise. Start on one side with arm straight down from shoulder, head position neutral, eyes forward, abs in, feet stacked on top of each other. Hold each stance with a slight pause, then transition to push up position, then to the T stand on the opposite side.