The 16 Best Oblique Exercises to Fire Up the Sides of Your Abs
Training your side abs may not be top of mind when you hit the gym, but having a list of trusty oblique exercises can make it a little easier to give these important core muscles the attention they deserve.
By regularly firing up your obliques, you can strengthen them and ultimately reap a ton of benefits—both in your workouts and everyday life. That’s because the muscles that run along the sides of your core play a role in supporting your body through tons of different scenarios, from walking, running, and playing sports to climbing the stairs, twisting to close a door, and bending down to grab something from the ground, certified personal trainer Teddy Savage, CPT, national lead trainer for Planet Fitness, tells SELF.
The stronger your obliques are, the more you’ll be able to do these activities with efficiency, stability, and balance, he explains.
Now, you may hear “oblique exercises” and automatically envision the Russian twist. And while this classic core move does hone in on your side abs, there are tons of other ways to engage your oblique muscles—and some don’t involve twisting or bending your torso at all.
Below, we dig into what your obliques actually are, the many ways you can work them, expert advice for smoking ’em, and 16 awesome oblique exercises you can fold into your routine today. From standing core moves to weighted oblique exercises to simple yet effective ways to work these muscles with just your bodyweight, here’s what you need to know.
What are your obliques?
Your obliques are core muscles that run along the sides of your torso. They are made up of two layers: the internal obliques and the external obliques, certified personal trainer and performance coach Keith Hodges, CPT, founder of Mind In Muscle Coaching in Los Angeles, tells SELF. The internal obliques sit underneath the external obliques, he explains, making them a deeper core muscle.
When you consider your core, your rectus abdominus—the muscles that run vertically along the front of your torso—probably come to mind first, but your obliques have an important role too. As Savage puts it: “Obliques are like the unsung heroes of the core muscle group.”
For one, they’re an accessory breathing muscle: They pull your chest downward as you exhale, explains Hodges. They help you bend and rotate your torso when twisting to close a door or bending down to lift something off the ground, Savage says. And they also help you resist bending and rotating your torso in other situations, like when you’re holding a suitcase and your body wants to naturally tip to one side, Hodges says.
A big job of the obliques is to stabilize your spine, rib cage, and pelvis, Hodges adds. And they do so while we’re standing, walking, running, bending or rotating, he explains. The spinal stability is super important because it helps promote good posture and protects your lower back from excessive strain or injury, Savage explains.
How can you work your obliques?
You can engage your obliques with any movement that involves internally or externally rotating around the centerline of your body, Savage explains—for example, in exercises like the Russian twist, single-leg jackknife, and row your boat. You can also target them with movements that have you dynamically bending to the side, like with side bends, the windmill, or the alternating side crunch. Your range of motion here plays a big part in just how much you are engaging your obliques in these movement patterns, Savage says.
Finally, moves that involve resisting rotation (anti-rotation exercises, like a renegade row and bird-dog) and side-bending (anti-lateral flexion exercises, like a suitcase carry and side plank) also fire up the muscles along the sides of your abdomen, Hodges says.
What’s the best way to train your obliques?
You don’t need dedicated obliques workouts to effectively smoke this muscle group. Hodges suggests picking two to three exercises that specifically target your side abs and incorporating them into your usual routines.
There are a bunch of ways to do so: Some bodyweight obliques exercises, especially the anti-movement ones, work great in a warm-up to fire up your muscles for the work ahead. Others fit nicely into your main set—try performing oblique moves as a superset, moving from one to the next without rest, Hodges says. You can stack two specific abs exercises or you can do an obliques exercise along with one that targets a different area (say, like a lateral lunge, or a dumbbell squat).
Keep in mind: You don’t need to use a lot of load to reap the rewards here. There are tons of great oblique exercises that just require your bodyweight. And even for the weighted ones, loading up too much can increase your risk of injury and just be counterproductive, Savage says. Instead, “The best technique is to focus on time under tension and increased range of motion,” he explains.
Along those lines, be aware that one of the biggest myths about abs workouts (and really fitness in general) is the idea that “if it’s not hurting, then it’s not working,” Savage says. “That misconception drives a lot of people to overtrain.” So you definitely don’t need to do targeted obliques exercises every day (and you shouldn’t, either!). Those muscles are already involved with tons of full-body compound movements (anything involving bending, rotating, anti-rotation, and anti-lateral flexion), which means you’re actually challenging them more than you may realize in your other strength training routines. If you want to include more direct work for them, you can start by doing specific obliques exercises two to three times per week, Hodges says. That should be more than enough to get to strengthening those all-important side muscles!
The Exercises
Kelsey McClellan1Suitcase Carry
- Place a single dumbbell or kettlebell next to one of your feet.
- Squat to grab onto the weight with a neutral, palms-in grip. Keeping your chest up and core braced, stand up.
- Slowly walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight.
- Continue for a set time.
- When you're finished, squat to place the weight back on the floor. Repeat on the opposite side.
This exercise is all about anti-lateral flexion. Your body naturally wants to tip to the side that’s holding the weight, and your obliques need to fire up to prevent that from happening.
Katie Thompson2Side Plank
- Lie on your right side, propping your body up on your right forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor. Extend your left hand straight up toward the ceiling.
- Hold this position. Switch sides and repeat.
Another anti-lateral flexion exercise, the side plank really works your obliques, since those muscles have to engage to prevent you from sagging your hips down toward the floor. Start off by challenging yourself to hold the position for 30 seconds and then gradually work your way up to a 60-second hold by adding 15 seconds of work at a time, suggests Savage. If that is is too difficult, make the move easier by keeping your bottom leg in contact with the ground from knee to shin, says Savage.
Katie Thompson3Side Plank With Hip Dip
- Start in a forearm side plank by propping your body up on your right forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your left foot on top of your right, and then squeeze your abs and glutes to lift your hips off the floor.
- Extend your left arm overhead (as pictured) or place it on your left hip. Your shoulders, hips, and feet should all be in a straight line.
- Slowly dip your hips toward the floor, keeping your core tight and your back flat. Then, lift your hips back up. This is 1 rep.
- Complete a set number of reps, then switch sides and repeat.
This advanced side plank variation incorporates lateral flexion to really fire up and hone in on the obliques.
Katie Thompson4Renegade Row
- Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart (it'll help with stability), and your core and glutes engaged. This is the starting position.
- Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
- Lower the weight back down to the starting position.
- Do the same thing with your left arm. This is 1 rep.
- Continue, alternating arms, for a set number of repetitions.
This move, a challenging plank variation and weighted oblique exercise, involves anti-rotation. As you perform the dumbbell row, your trunk and hips want to rotate, and your obliques have to step in to prevent that movement from happening. It also works your upper back and biceps.
Katie Thompson5Bird-Dog
- Start on your hands and knees in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips. This is the starting position.
- Extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor. Think about driving your foot toward the wall behind you. Hold briefly.
- Squeeze your abs and return your arm and leg to starting position. This is 1 rep.
- Do a set number of reps, then repeat with the other arm and leg.
A beginner-friendly core exercise, the bird-dog involves anti-rotation. As you move your arm and opposite leg, your trunk and hips want to twist. Your obliques fire up to stop that from occurring.
Katie Thompson6Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
A classic oblique exercise, this move dynamically works the your side abs through rotation. The Russian twist is “great for not only targeting the obliques with range of motion, but also keeps them under constant tension,” says Savage. Make this move more difficult by holding a dumbbell or kettlebell for extra load.
Katie Thompson7Wood-Chop
- Raise your arms diagonally in front of your body to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.
- Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, allowing your torso and toes to naturally rotate in that direction. Focus on keeping your lower body stable and rotating from your core. This is 1 rep.
- Do a set number of reps, then repeat on the other side of your body.
The wood chop is another move that works your obliques through rotation. The dumbbell abs exercise also hits your arms, shoulders, and legs.
Katie Thompson8Plank Shoulder Tap
- Start in a high plank position with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Try not to rock at your hips.
- Do the same thing with your left hand to right shoulder.
- Continue alternating sides.
Another anti-rotation exercise, this plank variation relies on your obliques to help stabilize your spine and prevent rotation as you complete the shoulder taps. It also works the small muscles around your shoulders.
Katie Thompson9Breakdancer
- Start on all fours with your hands stacked under your shoulders and your knees stacked under your hips.
- Lift your knees slightly off the floor.
- Keeping your butt low, extend your right leg underneath your torso, rotating your body to open up to the left side. Hold your left arm in front of you (as shown). When you start to get comfortable with the move and want an extra balance challenge, extend your arm out to tap your right foot.
- Return to the starting position and repeat on the other side.
This exercise engages pretty much every muscle in your core—especially your obliques as you twist your body, says Savage.
10Row Your Boat
- Sit up straight with your legs bent, feet flat on the floor.
- Keeping your legs together, slowly lift them off the floor until they form a 45-degree angle to your torso. Engage your entire core, keep your back flat, and balance on your tailbone.
- You can keep your knees bent (as pictured) or straighten them out for more of a challenge.
- Reach your arms straight out in front of you, parallel to the floor. If you feel that you need some extra support, place your hands on the floor, underneath your hips. This is High Boat.
- From here, clasp your hands in front of you and twist at the waist toward one side, swinging your arms to the same side as if you had an oar in your hands and you were rowing.
- Immediately twist to the opposite side and repeat the same arm movement.
- Continue alternating sides.
A more advanced variation on the Russian twist, this bodyweight core exercise further challenges your obliques by elevating the legs and extending your arms, which places more stress on those side abs, says Savage.
Katie Thompson11Single-Leg Jackknife
- Lie faceup with your arms by your sides. Contract your abs to press your low back into the floor. This is starting position.
- Squeeze your thighs together, squeeze your glutes, and simultaneously lift your left leg and upper back off the floor, reaching your right hand forward to meet your left foot. Your torso and your left leg should form a V.
- Keep your core engaged as you slowly lower to return to starting position.
- Repeat with the opposite leg and arm. Continue alternating sides.
This exercise works your obliques through rotation since it involves reaching across your body. “This may seem like a slight rotation, but that subtle twist makes a big difference,” says Savage.
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Kelsey McClellan12Plank Pull-Through
- Start in a high plank position with your hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart (it'll help with stability), and your core and glutes engaged. Place a dumbbell slightly behind one palm. This is the starting position.
- With your hand opposite the dumbbell, reach across your body to grab the dumbbell and pull it to the other side of your body. Place your hand back on the floor in front of it. Keep your core braced to prevent moving from side to side. That’s 1 rep.
- Repeat on the other side, and continue alternating.
Another anti-rotation exercise, this move combines external force (a dumbbell) with an isometric hold (a plank) to really fire up both your internal and external obliques, says Savage. As you pull the dumbbell side to side, your hips want to rotate, and your obliques fire up to keep them steady.
Katie Thompson13Windmill
- Stand with your feet wider than hip-width apart with both of your feet turned about 45 degrees to the left. Hold a dumbbell in your left hand and extend your left arm straight overhead (don’t bend your elbow) so that it’s almost touching your ear. Pull your left shoulder away from your left ear and engage your lats to keep the weight hoisted. Your right hand should be resting straight by your side. This is the starting position.
- Keeping your left arm directly overhead and your eyes on your left hand, push your left hip out to the side and glutes slightly back. Your right knee will be slightly bent as your left leg remains straight.
- Hinge forward at your hips as you lower your right hand to the floor between your thighs, rotating your upper body slightly inward so that your left arm stays pointing toward the ceiling. Keep your core tight and back flat.
- When your right hand reaches the floor, pause for a moment before slowly standing back up, keeping your left hand raised straight above as you do so.
- That’s 1 rep. Do a set number of reps, then switch sides and repeat.
This dynamic strength exercise targets your obliques (as well as your overall stability) through a wide range of motion. It also fires up your shoulder stabilizers and inner thighs.
Katie Thompson14Standing Cross-Crunch
- Stand with your feet slightly wider than shoulder-width apart, hands raised by your ears, palms facing forward, elbows bent. This is the starting position.
- Twist your torso to crunch your left knee towards your right elbow.
- Lower your leg back to the ground, then repeat the oblique twist on the other side. This is 1 rep.
- Continue for a set number of reps.
This standing core exercise works your obliques through rotation, and it’s a great way to strengthen those muscles “without having to go to the ground or add any external weights,” says Savage.
Katie Thompson15Alternating Standing Side Crunch
- Stand with your feet hip-width apart and hands behind your head and elbows wide.
- Lift your left knee toward your left elbow while you bend your torso up and over to the left. Now repeat on the other side.
- That’s 1 rep. Continue for a set number of reps, alternating sides.
Another standing abs exercise, this move targets your obliques through side bending.
Katie Thompson16Squat to Oblique Crunch
- Stand with your feet slightly wider than shoulder-width apart, hands raised by your ears, palms facing forward, elbows bent. This is the starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
- Come back upright, and use the momentum to twist your torso and crunch your left knee towards your right elbow.
- Lower your leg back to the ground, then squat down again, and repeat the oblique twist on the other side. This is 1 rep.
- Continue for a set number of reps.
This combination move—which pairs a squat with a rotational oblique crunch—“is a great way to increase strength, stability, and balance while targeting the obliques,” says Savage. You’ll also hit your glutes, quads, hamstrings plus two other core muscles—the transverse abdominis and rectus abdominis– in this move.
Demoing the moves above are Erica Gibbons (GIF 1), a California-based personal trainer; Alex Orr (GIF 2), a non-diet NASM-certified personal trainer; Crystal Williams (GIF 3), a group fitness instructor and trainer in New York City; Amanda Wheeler (GIFs 4 and 9-11), host of the Covering Ground podcast; Gail Barranda Rivas (GIF 5), a certified group fitness instructor, functional strength coach, Pilates and yoga instructor; Jamie Song (GIF 6), NASM-certified personal trainer based in New York City; Rachel Denis (GIF 7), a powerlifter who competes with USA Powerlifting; Lanoa Curry (GIF 8), a group fitness instructor in NYC; Shauna Harrison (GIF 12), a Bay-area based trainer, yogi, public health academic, advocate, and columnist for SELF; and Tina Tang (GIFs 13-16), a strength coach who mentors women 50+ to lift weights through peri and post-menopause.
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