The Best Oblique Workouts

The oblique muscles, often overlooked in traditional core workouts, play a crucial role in stabilizing the torso and contributing to overall core strength. Developing these muscles can enhance athletic performance, improve posture, and reduce the risk of injury. In this ultimate guide, we’ll explore the top 10 oblique exercises that will help you strengthen and tone your side abdominal muscles for a stronger, more sculpted core.

The Best Oblique Workouts

Russian Twists

Russian twists are an excellent exercise for targeting the oblique muscles while also engaging the entire core.

Instructions: oblique workouts

Sit on the ground with your knees bent and feet flat on the floor.

Lean back slightly, engaging your core to maintain balance.

Hold a dumbbell, kettlebell, or medicine ball with both hands in front of your chest.

Twist your torso to the right and touch the weight to the ground beside your right hip.

Return to the center and then twist to the left, touching the weight to the ground beside your left hip.

Repeat for 3 sets of 15 repetitions on each side.

Side Planks

Side planks are a bodyweight exercise that specifically targets the oblique muscles.

Instructions:

Start in a standard plank position.

Shift your weight onto your left forearm and rotate your body, stacking your right foot on top of your left.

Extend your right arm toward the ceiling, aligning your body from head to toe.

Hold this position for 30-60 seconds, then switch to the other side.

Perform 3 sets on each side.

Bicycle Crunches

Bicycle crunches are a dynamic exercise that engages both the oblique muscles and the rectus abdominis.

Instructions: oblique workouts

Lie on your back with your hands behind your head and elbows wide.

Bring your right knee toward your chest while lifting your head, neck, and shoulders off the ground.

Twist your torso, bringing your left elbow to meet your right knee.

Switch sides by extending your right leg and bringing your left knee toward your chest, touching your right elbow to your left knee.

Continue alternating sides for 3 sets of 20 repetitions.

Standing Side Bends

This simple but effective exercise targets the oblique muscles and helps improve posture and spinal flexibility.

Instructions:

Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.

Keep your left hand on your hip or extend it overhead.

Slowly bend to the right side, feeling a stretch in your left oblique muscles.

Return to the starting position and repeat for 15 repetitions.

Switch sides and perform the same exercise with the dumbbell in your left hand.

Complete 3 sets on each side.

Windshield Wipers

Windshield wipers are a challenging exercise that requires core strength and stability to execute properly.

Instructions: oblique workouts

Lie on your back with your arms extended out to the sides for support.

Raise your legs toward the ceiling, keeping them straight and together.

Slowly lower your legs to the right side, stopping just before they touch the ground.

Return to the starting position and then lower your legs to the left side.

Repeat for 3 sets of 10 repetitions on each side.

Spiderman Planks

This variation of the plank exercise places greater emphasis on the oblique muscles.

Instructions:

Start in a standard plank position with your forearms on the ground and your body in a straight line.

Bring your right knee out to the side and toward your right elbow.

Return your right foot to the starting position and repeat with your left leg.

Continue alternating sides for 3 sets of 10 repetitions on each side.

Side V-Ups

Side V-Ups are a challenging exercise that targets the oblique muscles and helps to build core strength.

Instructions: oblique workouts

Lie on your right side with your legs stacked on top of each other and your right arm extended on the ground for support.

Place your left hand behind your head.

Engage your core and lift your legs and torso off the ground, attempting to touch your left elbow to your left hip.

Slowly lower back down to the starting position.

Repeat for 15 repetitions and then switch sides.

Complete 3 sets on each side.

Oblique Crunches

Oblique crunches are a simple yet effective exercise for targeting the oblique muscles.

Instructions: oblique workouts

Lie on your back with your knees bent and feet flat on the floor.

Place your right ankle on your left knee and your right hand behind your head.

Engage your core and lift your head, neck, and shoulders off the ground, bringing your right elbow toward your left knee.

Lower back down to the starting position.

Repeat for 15 repetitions, then switch sides.

Complete 3 sets on each side.

Dumbbell Side Bends with Rotation

This exercise adds a rotation component to the traditional dumbbell side bend, increasing the challenge and activation of the oblique muscles.

Instructions: oblique workouts

Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.

Bend your left arm, placing your left hand on your hip.

Slowly bend to the right side, feeling a stretch in your left oblique muscles.

As you return to the starting position, rotate your torso to the left and lift the dumbbell toward your left shoulder.

Lower the dumbbell and repeat for 15 repetitions.

Switch sides and perform the same exercise with the dumbbell in your left hand.

Complete 3 sets on each side.

Cable Woodchops

Cable woodchops are an excellent exercise for building dynamic oblique strength and power.

Instructions:

Attach a handle to a cable machine set at the highest level.

Stand with your feet shoulder-width apart and hold the handle with both hands, arms extended.

Rotate your torso to the left, pulling the handle down and across your body diagonally.

Slowly return to the starting position and repeat for 15 repetitions.

Switch sides and perform the same exercise on the opposite side.

Complete 3 sets on each side.

Incorporating these oblique exercises into your workout routine will help you build a stronger, more sculpted core. Remember to maintain proper form and technique throughout each exercise to maximize the benefits and minimize the risk of injury. With consistency and dedication, you’ll soon see impressive results in your overall core strength and stability.