Training your obliques is non-negotiable if you're chasing visible abs and a stronger core. These side-core muscles do more than just frame a six-pack. They support your spine, improve posture, and enhance athletic movements like twisting, turning, and stabilizing under load. Without direct oblique work, your core development is incomplete. In this guide, we’ll break down what the obliques do, why they matter, and the 10 most effective oblique exercises to help you carve out a strong, functional, and well-defined abdomen.
Understanding the Role of Obliques
The oblique muscles are essential muscles that play a critical role in lateral flexion (bending sideways), spinal flexion (sitting up), and rotating your torso. However, they also assist the transverse abdominis in drawing in your abdomen by bringing the belly button towards the spine and adding definition. They also help tuck the ribs down and in during a forceful exhalation and help support the abdominal organs.
What are Obliques?
The oblique muscles run diagonally down the sides of your torso from the lower ribs to the pelvis. There are two types of oblique muscles, internal and external, that work together but also have distinct roles.
Internal Obliques
The internal obliques are found beneath the external obliques on each side of the body. When engaged, they help bend your torso sideways or rotate it toward the same side. For example, when twisting or leaning to the right, your right internal obliques will be engaged.
External Obliques
The external obliques are the most visible on the outermost side of your torso, on top of the internal obliques. When engaged, they help with bending to the same side (right externals help bend the right side) and assist with rotating your torso to the opposite side; when you twist to the left, it engages your right external obliques.
The Importance of Strengthening Your Obliques
Your obliques are crucial for improving your core strength and movement, providing stability and support. This is essential for a vast range of activities, from lifting and running to hiking, bicycling, surfing, and almost any other physical activity that involves the core. A strong core is also vital in helping alleviate lower back pain.
10 Best Oblique Exercises to Strengthen Your Core
Now, let’s take a look at the 10 best oblique exercises to add to your ab exercise routine to help strengthen your core.
Russian Twists
Russian twists are a popular calisthenics ab workout, and for good reason. They engage your lower abs and stabilize your body, forcing the obliques to do most of the work.
How To:
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Sit on the ground, cross your ankles, and lower your upper body to about 45 degrees.
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If you're just using your bodyweight, extend your arms in front roughly parallel to your thighs. Alternatively, hold a dumbbell, medicine ball, or weight plate.
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Now, exhale as you twist your torso to the right as far as you can with your arms straight (bodyweight) or holding a weight.
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Hold momentarily, then inhale and return to the starting position.
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Repeat, moving to the opposite side.
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Try 3-4 sets of 12-18 reps.
Bicycle Crunch
The bicycle crunch is an excellent way to strengthen your core at home. The key to a successful crunch is keeping those abs engaged with focus and control, not speed.
How To:
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Lie face up on a floor mat and place your hands behind your head to lightly support it.
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Bring your knees up to your chest and lift your shoulder blades off the floor. Do not pull on your neck.
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Rotate your torso to the left, bringing the right elbow towards the left knee (but not touching it) as you simultaneously straighten the other leg.
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Pause before switching sides as you rotate your torso to the right and bring your left elbow towards your right knee as you straighten your left leg.
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Try 3-4 sets of 10-12 reps.
Standing Side Crunch
The standing side crunch is another great at-home or on-the-road workout that you can do without equipment and without lying on the floor.
How To:
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Stand tall with both hands behind your head and elbows pointing to the sides.
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Shift your weight onto your left foot.
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Bring your right knee up and out while you bend your torso to the right, crunching your right elbow toward your right knee.
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Lower your right foot to the floor and straighten your torso to return to the start.
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Do 10-16 reps before switching sides.
High Pulley Cable Crunch
The high pulley cable crunch is an excellent crunch variation using a machine like the Speediance Gym Monster 2. Its added resistance allows you to take those side crunches much farther than bodyweight alone can.
How To:
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Set the high pulley cable, attach a D-handle, and select an appropriate weight.
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Kneel on a mat in front of but facing away from the machine, shoulder-width apart.
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Grasp the handle with both hands slightly behind your head.
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Crunch your right obliques hard as you pull the weight down and hold for a moment.
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Slowly let the weight back up in a controlled motion.
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Complete 10-12 reps before focusing on your left obliques.
Lying Leg Oblique Throwdown
You will need a workout partner to perform this oblique variation of the traditional throwdown.
How To:
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Lay on a mat on the floor facing up and place your head between your partner's standing feet.
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Reach back and hold your partner's ankles or calves for leverage and stability.
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Bend your knees slightly and slowly raise your legs towards your partner; your hips should roll up off the floor.
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Next, your partner will forcefully throw your legs down toward your left as you resist the force, trying to keep your ankles high and not let your feet touch the ground.
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Repeat the movement, having your legs thrown down to the right.
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Do 12-16 reps (6-8 times each side), alternating each time.
Cable Woodchop
The cable woodchop is an excellent way to engage your obliques using easily adjustable resistance training, so you can level up your routine and push past the plateaus you may have reached using crunches alone.
How To:
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Attach a rope to your cable machine on the highest pulley position.
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Grab both handles of the rope in your hands and kneel onto one knee with your shoulders perpendicular to your machine.
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Extend your arms diagonally across your body to the opposite shoulder of the knee you are on, look straight ahead, and engage your core and abs.
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Pull the rope across your body to finish the movement with your hands at waist level on the opposite side.
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Slowly bring the weight back in a controlled movement.
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Do 8-10 reps before switching sides.
Side Plank
The side plank is a crucial exercise to help stabilize your core. Instead of reps, this is an exercise you do simply by holding the position.
How To:
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Lie on your right side with your legs extended and feet stacked on top of each other.
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Prop yourself up on your right forearm, placing your elbow directly beneath your shoulder.
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Lift your hips off the floor so your body makes a straight line from your feet to your head, without bending at the hips or allowing your shoulders to roll forward.
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Keep your neck lengthened and look forward.
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Hold for 10-60 seconds, breathing throughout the hold.
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Lower to the floor and repeat 2-3 times before switching sides.
Kneeling Med Ball Partner Twist
Here is another one that requires a workout partner, working the obliques rotationally with resistance.
How To:
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You and your partner kneel on a mat facing away from each other, but as close to each other as possible.
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Engage your abdominals and hold a medicine ball in both hands, maintaining perfect posture.
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Slowly twist to one side, passing the ball to your partner.
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Return to the other side to continually receive the ball for 30-90 seconds before switching directions.
Hanging Oblique Raise
The hanging oblique raise is a tough exercise, but offers excellent rewards. By bringing your pelvis towards your ribs, you can better target the lower half of your abs, and adding that slight twist gives your obliques an excellent workout.
How To:
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Grab your pullup bar and hang with arms straight.
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Engage your latissimus dorsi to raise your knees.
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Now, bring your legs up towards your right ribcage, holding the contraction.
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Slowly lower back to the starting position, maintaining control throughout the range of motion.
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Repeat, bringing the legs toward your left ribcage.
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Keep alternating sides for 3-4 sets of 10-12 reps.
Dumbbell Side Bend
This weighted abs exercise targets internal and external obliques and can be performed using a dumbbell or kettlebell.
How To:
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Stand with back straight, feet hip-width apart, knees slightly bent.
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Hold a dumbbell in your right hand at your side, palms facing your body.
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Place your left hand behind your head, elbow pointing out.
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Engage your core and bend your torso to the right to lower the weight to your knees.
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Squeeze your obliques to lift your torso and the weight and return to an upright position.
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Repeat for 10-15 reps before switching sides.
The Functional Benefits of Strong Obliques
Supports Lifting, Twisting, and Side-Bending Movements
Strong obliques provide core stability, which is crucial for supporting lifting movements while also helping reduce the risk of inguinal hernias. They also help in twisting and side-bending movements.
Promotes a Stable Spine
The obliques engage to resist unwanted or sudden spinal movements, like when something pulls your body to the side, which helps keep your spine stable.
Promotes Good Posture
Their ability to stabilize the spine and pelvis promotes good posture and improves your balance.
Minimize Lower Back Pain
By strengthening your abdominals and promoting proper posture, you promote a strong core, which helps minimize lower back pain. This is great news for anyone with back issues.
Enhances Athletic Performance
Strong obliques are essential in maintaining balance when you need to change directions quickly, like in soccer, basketball, football, and other sports.
Athletes also work their obliques to help improve their rotational power since they are the primary muscles that control twisting motions in the torso. This will also make you better at activities like swinging a bat or club, hitting a tennis ball, or throwing punches.
How to Keep Your Core Engaged During Oblique Exercises
When doing oblique exercise, keeping your core engaged is essential. How do you do that? Here are several simple techniques you can use to keep that core engaged.
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Imagine someone is about to punch you in the stomach, and tense your muscles like you would to brace for impact. This is how you brace your core.
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Controlling your breathing is also essential. Don’t hold your breath. Focus on slow, steady, controlled breathing.
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Tuck your pelvis, keeping your belly tucked into your spine so your ribs don’t flare out.
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Maintain a mild chin tuck and lengthen at the back of your neck when performing oblique exercises.
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Maintain control throughout the range of movement. If you find yourself shaking so much that you lose form, use a smaller range of motion until your muscles are stronger and can handle it better.
How to Structure Your Oblique Training
Consistency is key to maximizing results in your oblique training. Doing 2-3 ab workouts each week is a good start, but if you’re keen, 4 ab days are fine too. Choose 3-5 exercises that work for you and your equipment, and do those on each of your ab days.
The number of reps and sets may vary with the exercise and your own physical health and strength. However, you should generally aim for 3-4 sets of 10-16 reps of each exercise on ab training day.
Furthermore, keep in mind that ab training isn’t only about the exercises and the number of reps. Remember to keep your core engaged and focus on proper form rather than the amount of weight you move. Also, eating healthy protein-rich foods (whether animal or plant-based) and staying hydrated throughout your workout are essential.
Frequently Asked Questions
What Is the Most Effective Workout for Obliques?
The most effective oblique workouts involve lateral or rotational movements that target the sides of your core. Popular, effective ones include cable woodchops, side planks, and Russian twists using a med ball or dumbbell.
Are Obliques Love Handles?
No, obliques aren’t love handles because love handles are fat deposits located where your oblique muscles are found. However, performing exercises like side planks and Russian twists that target those obliques can help you define the sides of your core and lessen the appearance of love handles.
Oblique Workouts Strengthen Core Stability and Define the Waistline
Strengthening your obliques is the key to unlocking a powerful core and a defined abdomen. From twisting movements like cable woodchops to holds like side planks, these 10 exercises build stability, rotational strength, and definition. For best results, train your obliques 2-4 times per week, stay consistent with form, and pair your workouts with hydration and smart nutrition.
Ready to level up your training with guided resistance and progress tracking? Check out the Speediance Gym Monster 2 for more effective ab and oblique workouts from the comfort of home.
