Effective Oblique Exercises and Workouts to Strengthen Your Core
Created on: Nov 16, 2022
1st revision on: Oct 28, 2024
Table of Contents
Top Oblique Exercises for All Fitness Levels, with or Without Equipment
Summer is just around the corner, prompting many individuals to think about improving (or starting) an exercise routine! Oblique exercises target the internal and external muscular layers of the abdomen, which contribute to balance, strength, and stability. There are many oblique exercises to choose from to help increase your fitness and tone your core.
This includes both bodyweight exercises and those requiring equipment. Your current fitness level, goals, gender, and access to equipment can all play a role in determining the best oblique exercises for you. Keep reading to discover the best oblique exercises for both men and women, including options that can be done with or without equipment.
Build Your Own Oblique Workout
You can combine various oblique exercises to create your own oblique workout! Try starting out with 3–5 exercises that you can perform for 3–4 sets of 10–15 reps. As you progress, you can increase the number of reps or sets, and even add weight to some of your exercises!
Some people enjoy doing a small oblique workout at the end of each training session, which may feature a reduced number of reps and sets. Others may prefer to dedicate a specific session to training the obliques. Whatever you decide, increased core strength will carry over to other exercises and improve your balance and coordination!
Core Strengthening
Perform three sets of:
Planks (30 seconds)
Reverse Crunches (15 reps)
Leg Raises (15 reps)
Dead Bugs (15 reps)
Lateral Stability
Perform three sets of:
Side Planks (30 seconds each side)
Bird Dogs (10 reps each side)
Downward Dogs (15 reps)
Rotational Strength
Perform three sets of:
Russian Twists (15 reps each side)
Torso Twists (15 reps each side)
Bicycle Crunches (20 reps)
Pall of Press (10 reps each side)
Understanding the Internal Oblique and Effective Exercises
The Internal Oblique lies beneath the external oblique but is superficial to the Transverse Abdominis. The main difference between the internal and external oblique is that the muscle fibers of each layer run in different directions, with the internal oblique providing essential support to the abdominal wall.
Most exercises that target the internal obliques will also engage the external obliques. Because it’s challenging to isolate these two muscle layers during exercises, they are often grouped together.
Some effective internal oblique exercises include:
Side Crunch
Side Bend
Spiderman
Understanding the External Oblique and Effective Exercises
The internal and External Oblique muscles are often grouped together because of their similar functions. These muscles help us bend forward and to the side.
Some external oblique exercises include:
Side Plank with Dip
Medicine Ball Rotational Toss
Oblique Exercises Without Equipment
Most, if not all, of the oblique exercises listed above can be performed without any equipment! This is one of the many benefits of including an oblique workout in your exercise routine. Not only can these exercises be done equipment-free, but they also require minimal space and can be completed in the comfort of your home.
The following are popular oblique exercises that require no equipment:
V-Ups
T-Rotation
Some additional oblique exercises that do not require equipment include oblique stretches. These stretches include:
Upward facing dog
Lateral Bend
Triangle Pose
Hold each position for at least 30 seconds.
Oblique Exercises with Weights
You can progress many of the oblique exercises listed above by adding a load. In most cases, adding ankle or wrist weights to your oblique workout is the most effective way to increase the challenge, especially when holding a dumbbell might not be the safest option. For instance, you can add ankle or wrist weights to a leg raise or V-up.
For some exercises, a dumbbell can be a more appropriate way to add resistance, such as during a Russian twist or wood chop, where wrist weights might not be sufficient.
Oblique Exercises for Women
Oblique exercises are suitable for both men and women; neither gender is limited to specific types of oblique exercises.
Some popular oblique exercises for women are:
Windshield Wipers
Alternating V-Ups
Knee to Elbow Plank
Russian Twist
Heel Taps
Cross Body Mountain Climbers
Side Plank
Bird Dog
All of these exercises can be performed at home without equipment!
Oblique Exercises for Men
Both genders can perform any oblique exercise. However, oblique exercises that incorporate additional movements to use a heavier load tend to be more popular among men.
Some popular oblique exercises for men are:
Single Arm Overhead Press
Singe Arm Farmers Carry
Cable Chop
Russian Twist
Medicine Ball Rotational Toss
Anti-Rotational Press
Swiss Ball Circle
Cross Body Mountain Climber
The main difference between oblique exercises for men and women is the use of additional load during the exercise.
Oblique Exercises to Target Love Handles
Love handles are the area around the hips and abdomen that tends to carry more fat. Many individuals struggle to reduce and tone their love handles due to inconsistencies in their diet and lifestyle choices.
All the oblique exercises listed above can help you reduce love handles and increase muscle. Remember, achieving these changes requires consistency in both your workout routine and diet—change will not happen overnight!
Any combination of the exercises previously mentioned will help target your love handles. If you are just beginning your fitness journey, try starting with bodyweight oblique exercises, performing 3 sets of 10 reps. Gradually increase the reps, sets, and load as you become comfortable with the exercises and can easily perform more than 10 reps of each.
Different Types of Oblique Exercises to Enhance Your Core Strength
Oblique exercises focus on the muscles on the sides of your abdomen. Strengthening these muscles not only enhances core stability but also helps shape your waistline. In this guide, we've compiled some of the most effective oblique exercises. We’ll break them down by muscle group, explain the purpose of each exercise, and provide three distinct workout plans to help you achieve your fitness goals.
Core Strengthening Exercises
Plank: This exercise targets your entire core, including your obliques. Maintaining your body in a straight line while holding yourself up on your forearms and toes helps strengthen these muscles.
Reverse Crunch: This targets the lower abdominal muscles and obliques. By pulling your knees towards your chest from a lying position, you engage your core and side abdominal muscles.
Leg Raise: This is an excellent exercise for the lower abdomen and obliques. Raising your legs from a flat position on your back engages these muscles.
Dead Bug: This exercise isolates the obliques and core muscles by raising your arms and legs in a controlled movement.
Lateral Stability Exercises
Side Plank: This variation of the plank specifically targets the obliques. Holding your body up on one forearm, with your body in a straight line from head to heels, puts a significant workload on the side muscles of your abdomen.
Bird Dog: This exercise enhances balance and targets your obliques. While on all fours, extending the opposite arm and leg engages your obliques and improves your stability.
Downward Dog: Originally a yoga pose, this move engages the entire core, including the obliques. The inverted V-pose helps to stretch and strengthen these muscles.
Rotational Exercises
Russian Twist: This exercise targets the obliques and improves rotational mobility. By twisting your torso while holding a sit-up position, you engage your obliques.
Torso Twist: This standing exercise focuses on the obliques and promotes rotational strength. Twisting your torso engages the obliques and improves your body's twisting ability.
Bicycle Crunch: This exercise hits all areas of your abs, especially the obliques. The movement of bringing opposite knee and elbow together while in a crunch position primarily targets the obliques.
Pallof Press: This exercise uses resistance to target the obliques and improve core stability. Pushing a resistance band or cable away from your body while resisting rotation engages your obliques.
Muscles Worked in Oblique Exercises
During oblique exercises, several muscles are engaged. Here's a list of the primary ones:
External Obliques: These are located on the outer sides of the abdominals, running diagonally downward. They play a crucial role in flexing the spine, bending it from side to side, and rotating the torso.
Internal Obliques: Situated under the external obliques, these muscles work in tandem with the external obliques to perform similar functions: rotating the torso and bending it sideways.
Transversus Abdominis: This is the deepest layer of abdominal muscles, wrapping around your spine for protection and stability. It's engaged in virtually all core exercises.
Rectus Abdominis: Known as the "six-pack" muscle, it runs vertically along the front of the abdomen. Although not the primary target in oblique exercises, it's often engaged to a degree.
Erector Spinae: This group of three muscles runs along your neck to your lower back. They're engaged in many oblique exercises, providing stability and support.
Gluteus Medius and Gluteus Minimus: These muscles are on the sides of your hips. Although not in the core, they're engaged in many oblique exercises, especially those involving hip abduction or rotation.
Hip Flexors: These muscles run from your lower spine to your upper thigh bone. They're often engaged in oblique exercises, especially those involving leg or knee raises.
Remember, the exact muscles used can depend on the specific exercise and your technique. Always aim for proper form to maximize engagement of the intended muscles and minimize risk of injury.
Frequently Asked Questions Regarding the Obliques
How Can I Progress with Controlled Oblique Crunches?
As an orthopedic surgeon, I recommend starting with basic oblique crunches and slowly progressing to add weight or increase reps over several weeks. Begin with 2-3 sets of 10-15 crunches, 2-3 times per week. Key signs to advance are completing reps easily with perfect form.
A common mistake is swinging your torso or straining your back. Focus on slow, controlled twists using just your obliques. Apply ice and take ibuprofen to reduce soreness, and rest at least one day between oblique workouts.
For mobility issues, do seated twists holding a chair back or standing while bracing against a wall. Start with just a few reps and slowly build as your core strengthens. Add resistance bands once you can do 2-3 sets of 15-20 crunches. Increase band tension gradually—there's no rush. Stay consistent and listen to your body.
Robert McLaughlin II, MD, President, Boston Concierge Orthopedics
How Can I Gradually Progress Oblique Exercises?
As a physical therapist, I recommend progressing oblique exercises gradually. Start with basic crunches, then add twists as you build endurance. Key signs to increase intensity are completing 3 sets of 15-20 reps with good form.
Common mistakes include using momentum, rocking the torso, or straining the lower back. Focus on control, a slight twist at the waist, and keeping your lower back stable. If sore, apply ice, rest, and stretch. For mobility issues, try seated twists using a chair back or standing with support. Build up reps and range of motion over time.For advanced obliques, add weight plates or bands. Start light; maybe just hold a weight at first. Increase weight slowly, listening to your body. Stay hydrated, get enough protein, and warm up thoroughly. You can do this consistently and safely by progressing at your own pace.
