12 Best Oblique Exercises To Strengthen Your Side-Abs

Oblique exercises are great for shedding side fat. The oblique muscles run diagonally along the sides connecting the ribs to the pelvic bone. They are the largest abdominal muscles and consist of separate internal oblique and external oblique muscles (1). The oblique muscles help to keep your spine straight and stable and support the core when you breathe, bend down, stretch up, and twist your body to each side (2).

That’s why it is important to keep your side abs strong and flexible. For that, you must include oblique exercises in your workout routine. This article lists 12 oblique exercises that strengthen and train the sides. Scroll down!

What Is Oblique Exercise?

Oblique exercises address the oblique muscles or the side abs to train them for all their potential functionalities.

When your obliques are not utilized enough, the body begins to compensate by overusing other body muscles like the muscles in your lower back, leading to pain and discomfort (2). Oblique exercises can strengthen the core and relieve chronic low back pain affecting more than 50% of the American population (3) (4).

AFA Certified Personal Trainer, Hannah Shine, adds, “Oblique exercises are easy to do and don’t require any fancy equipment. You can include them in your strength training session or your regular cardio session. Remember, consistency is key when it comes to achieving a strong and toned core.”

Keep scrolling to check out the most effective oblique exercises you can include in tour exercise routine to strengthen your core muscles.

12 Best Oblique Exercises For A Strong Core

1. Side Planks

The side plank exercise works on your obliques, core, shoulders, and hips.

How To Do

1. Lie on your right side.
2. Extend your legs, stacked from hip to toe.
3. Rest the elbow of your right arm on the mat, directly under your shoulder.
4. Tighten your core.
5. Raise your hips in a way that your body is in a straight line from head to toe.
6. Do not drop your hips.
7. Hold this position for 30 seconds or more.
8. Repeat on the other side.

Variation: Beginners can keep their knees on the ground for extra support, while advanced fitness enthusiasts can add weight on their hips to increase intensity. You can use a knee brace or cushion for added support and stability.

Did You Know?

Planks are the perfect strength exercise for full-body training. They strengthen your core, improve your core, balance, and posture, and support your spine.

2. Side Plank Dips

Side plank dips challenge your obliques further. This exercise also utilizes your shoulder, hip, and core muscles.

How To Do

1. Take the position of a side plank.
2. Drop your hips and bring them back to the starting position.
3. Repeat the movement on both sides.

Variation: Beginners can reduce the range of motion. And advanced fitness enthusiasts can hold the dip at the bottom for a few seconds.

3. Side Plank Leg Raises

The side plank leg raises work on the outer thighs, obliques, and shoulders.

How To Do

1. Start with the side-plank position.
2. Straighten your back straight and look forward.
3. Slowly raise your leg towards the ceiling.
4. Hold for 10 seconds and bring it down.
5. Repeat on both sides.

Variation: Beginners can skip the leg lift and focus on holding the side plank position, while advanced fitness enthusiasts can add ankle weights.

4. Russian Twists

Russian twists work on the complete core focusing more on the obliques.

How To Do

1. Sit on the floor and stretch your legs.
2. Lean back at an angle of 45°, bend the legs from the knee, forming a V-shape.
3. Twist the torso from one side to the other without moving the legs.
4. You may hold an 8-10 pounds dumbbell or a medicine ball.
5. Move slowly and breathe.
6. Do 2-3 sets of 10-12 reps.

Variation: Beginners can keep their feet on the ground, while more experienced individuals can lift their feet or use a heavier weight.

5. Side Bends

This exercise might seem easy, but the key here is to control the movements to engage the obliques.

How To Do

1. Stand with your feet shoulder-width apart.
2. Hold a medium-to-heavy weight dumbbell in your right hand.
3. Lower the right hand till the knee. Keep the back straight and hold the position for 10 seconds.
4. Slowly lift your body to the starting position.
5. Now bend the upper body in the other direction.
6. Do 1-2 sets of 8-12 reps.

Variation: Beginners can use a lighter weight, while advanced individuals can increase weight or add a pause at the bottom.

6. V- Ups

This oblique workout engages all the core muscles. V-ups are quite intense.

How To Do

1. Lie on the floor with your face up.
2. Straighten your legs and arms and align your body in a straight line.
3. Lift your torso and legs together, forming a V-shape. Try to reach your toes.
4. Lower your body slowly to the starting position.

Variation: Beginners can bend their knees during the lift for some support, while advanced individuals can hold the top position for a few seconds for added intensity.

7. Single-Arm Overhead Press

This exercise works out your entire body and shoulders.

How To Do

1. Grip a dumbbell in one hand.
2. Stand with your feet shoulder-width apart.
3. Push the dumbbell overhead. Squeeze and hold your core while you do it.
4. Hold for a few seconds and then get back to the starting position.
5. Switch and repeat with the other hand.
6. Do 2-4 sets of 6-12 reps.

Variation: Beginners can start off with lighter weights. For a challenge, perform the exercise while standing on one leg to engage the core more.

8. T- Rotation

This classic oblique exercise improves core stability and flexibility and allows greater spine mobility.

How To Do

1. Get into the push-up position keeping your arms straight.
2. Shift your body weight onto your left arm.
3. Lift your right hand and rotate your torso up and right until you are facing sideways.
4. Your body should form a T-shape.
5. Hold for 3 seconds.
6. Get to the starting position and repeat for the left side.
7. Keep your hips and body raised along a straight line all through.
8. Do 3-5 sets of 8-12 reps.

Variation: Beginners can lower their knees to the ground for added support and stability, while advanced users can add a dumbbell lift for extra resistance.

9. Bird Dog

Bird-dog works on your obliques on both sides alternatively and can be scaled up with variation as well.

How To Do

1. Get into a tabletop position.
2. Your hands should be directly under your shoulders and your knees right under your hips.
3. Lift and stretch your left arm and right leg outwards simultaneously.
4. Pause for 5 to 10 seconds.
5. Get back to the tabletop position.
6. Repeat the same on the other side.
7. Do 2-3 sets of 8-12 reps.

Variation: Beginners can keep the toes and fingers close to the ground for support. Advanced fitness enthusiasts can elevate their knees and hold the position a few inches off the floor.

10. Heel Taps

Heel taps are like side crunches on the ground that work on your abdominal muscles.

How To Do

1. Lie on your back, arms by your side, and the heels near the glutes.
2. Lift your shoulder, bend sideways, and touch your right heel with your right hand.
3. Next, try to touch the left heel with your other hand.
4. Do 2-3 sets of 12-16 reps.

Variation: Beginners can reduce the range of motion, while advanced users can hold the crunch position between taps to increase difficulty.

11. Bicycle Crunch

The key in this exercise is to keep your back flush to the ground while you perform the bicycle movement routine.

How To Do

1. Lie on your back, and bend your knees.
2. Place your hands on the sides of your head.
3. Lift your head, neck, and shoulders off the ground.
4. Lift a leg and bend the knee towards the chest. As you bend, bring the opposite elbow towards the knee.
5. Release slowly and repeat on the other side.
6. Do 3-4 sets of 15-20 reps.

Variation: Beginners can slow down the movement and focus on form, while advanced users can speed it up or use ankle weights for extra challenge.

12. Cross-Body Mountain Climber

This variation of the regular mountain climber focuses on your abs, hips, and chest muscles.

How To Do

1. Get into the high plank position.
2. Raise your right knee and push towards your left elbow.
3. Lower the leg down back.
4. Raise your left knee and push towards your right elbow.
5. Start slowly and gradually scale up the speed.
6. Do 3-4 sets of 10-15 reps.

Variation: Beginners can perform the movement at a slower pace until they get used to the exercises. Advanced individuals can add a push-up between each climber for extra intensity.

In addition, oblique exercises like wood choppers, oblique crunches, twisting sit-ups, and torso rotations, specifically engage the oblique muscles.

Let’s have a look at the benefits of oblique exercises.

Benefits Of Oblique Exercises

Engaging in oblique exercises offers a range of benefits beyond just aesthetic improvements:

• Strengthening your obliques enhances overall core stability, which is essential for maintaining proper posture and preventing lower back pain, and shoulder injuries.
• Strong obliques help in functional movements and support everyday activities that involve twisting, turning, and bending, such as driving.
• Well-developed and strong obliques help enhance your sports performance, as certain activities like golf, tennis, and swimming require rotational movements.
• A strong core helps distribute the load properly across the body during various movements, reducing the risk of injuries.
• Strong oblique muscles contribute to better balance and stability, making it easier to maintain your equilibrium, like standing on one leg.

A fitness enthusiast and blogger describes her motivation behind regularly doing oblique twists since she was in high school: “I loved these from high school when I did gymnastics and trust me, I could do more of these than any other exercise I was told to do back then. I do these [oblique twists] when I am trying to get my waistline trimmed in a short span of time (i).”

Quick Tip

Targeting your obliques not only strengthens your side abs but also improves your posture and balance. Therefore, doing oblique exercises a few days per week is a great idea for your overall health.

Illustration: Best Oblique Exercises To Strengthen Your Side-Abs

Image: Dall·E/StyleCraze Design Team

Infographic: Top 5 Oblique Exercises For Side Abs

The oblique muscles help keep the spine straight and support your core during breathing and bending. However, when these muscles are not utilized properly, they can cause lower back pain. Oblique exercises can strengthen your core and reduce lower back discomfort. Check out this infographic to know about the different oblique exercises you can include in your workout routine.

Illustration: StyleCraze Design Team

Frequently Asked Questions

How do you lose oblique fat?

Do oblique and abs exercises to lose the oblique fat or love handles.

What exercises make your obliques smaller?

All the exercises mentioned in the article can sculpt and tone your obliques.

Do oblique workouts slim your waist?

Oblique exercises can help build muscle mass, making your waist look broad and wide. Performing them regularly can help reduce excessive fat.

Do squats work obliques?

Yes, squats help target your core muscles, including your obliques.

How long does it take to tone your obliques?

With changes to your diet and lifestyle, along with a moderate cardio and resistance workout routine, you can see visible changes in 4-8 weeks.

Explore the various oblique exercises that can help you tone and strengthen your core! Learn how to target your obliques and get the results you want by clicking on this video.

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Reviewer Author Editor Fact Checker

Hannah ShineAFA Certified Personal Trainer

 

Hannah Shine is a highly qualified and experienced personal trainer with 6 years of experience. She has a Diploma in Nutrition and a certification as a personal trainer from the Australian Fitness Academy. She is currently the health manager of Hourglass Waist, a company that provides health and fitness services to individuals of all ages, races, and sizes.

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Himanshi MahajanHealth & Wellness Writer

 

Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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