Lower Back and Oblique Exercises

For the lack of paragraphing; the formatting tools on Sb Nation do not seem to like me.

New Rules for Abs is great.

Anything where you’re resisting twisting is good for the whole core, obliques and low back included. YouTube the Pallof Press, the tight rotation, and the landmine/bus driver—three of my faves. Side plank variations are great—New rules has some vicious ones included, such as using just the upper leg or just the lower leg when side-planking.

Single arm farmer’s walk variations are great, you can do them holding the weights by your side OR overhead; one overhead, one by your side, etc. Lots of variety. I like using a barbell or kettlebell rather than a dumbbell, but just make sure to go heavy and use impeccable posture.

I’m not a huge fan of side bending for the obliques. It hits them, but they’re time consuming and not very functional; plus you’re using a TINY range of motion.

Lower back should be fine if you’re deadlifting, squatting, and rowing regularly. Hyperextentions are good too. I wouldn’t sweat that area too much, however. In most people it’s already working too hard anyway. Focus on glutes and core and lower back will thank you.

Good luck—AH

Towards the end of my core circuit, and found it to be a very good exercise, working parts of my back and core that are rarely pushed.

I look forward to sampling a few more of your suggestions!