Killer Twists

The killer twists require a medicine ball or some other type of weight.  The way that you perform a killer ab twist is to hold the medicine ball out in front of you with your elbows slightly bent.  To begin move the ball to the bottom right while contracting your obliques.  When you come up reach to the sky at the top left.  After you have done approximately 15 reps switch to the other side.  Make sure each side gets the same amount of reps.  When you do this exercise be sure to think about and focus on your abs.  Do not make jerky motions.  This exercise should be a slower, fluid motion.

Twists with Resistance

This oblique exercise requires resistance bands.  To perform this exercise, first attach one end of the band to something very sturdy.  Hold the free end of the band out in front of you just far enough from the other end so that it is tight when it is held out in front of you.  Next, while holding the free end with two ends, twist your abs away from the attached end.  I say abdominal muscles because your abs should do all of the work, but your entire body should move when you twist.  You should feel your obliques contract as you do this.  Once again, jerky and fast motions are not suggested.

Exercise Ball Oblique Crunches

This oblique exercise requires an exercise ball and a wall.  To perform this exercise, start off with your feet in a scissor position against a wall and your hips leaning against an exercise ball on this opposite wall.  You can hold a weight to provide extra resistance.  Lift the upper body towards the sky and squeeze your obliques when you reach the top of the movement.  Hold this for approximately 1 second and slowly lower your upper body to the starting position.

Dumbbell Side Dips

This exercise requires a dumbbell.  To perform this exercise, grasp the weight in one hand and begin moving the weight hand down toward the floor, but only enough so that you feel your obliques tighten.  You should not move your feet and your hands should stay close to your body without impeding your movement.  Next, you shift your movement towards the opposite oblique, tightening your obliques while slowly going down and up.  After 12-15 reps grasp the weight with the other hand and repeat the same movements.