Best Oblique Exercises and Workouts
Table of Contents
Best Oblique Exercises
Summer is just around the corner which has many individuals thinking about improving (or starting) an exercise routine! Oblique exercises target the internal and external muscular layers of the abdomen which contribute to our balance, strength and stability. There are many Oblique exercises that you can choose from to help increase your fitness and tone your core.
This includes bodyweight exercises and exercises that require equipment. Your current fitness level, goals, gender and access to equipment can all play a factor in deciding what are the best Oblique exercises for you. Keep reading to learn about the best Oblique exercises for Women and Men, and Oblique exercises that can be done with or without equipment.
Best Oblique Workouts
You can combine various Oblique exercises to create your own Oblique workout! Try starting out with 3-5 exercises that you can perform 3-4 sets of 10-15 reps. As you progress, you can increase the number of reps or sets, and even add a load to some of your exercises!
Some people enjoy doing a small Oblique workout at the end of each of their training sessions 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 transfer to your other exercises and will 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)
Internal Oblique Exercises
The Internal Oblique lies underneath 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 wall run in different directions, and the Internal Oblique provides support to the Abdominal wall .
Most exercises that target the Internal Obliques will also train the External Obliques. It’s difficult to separate the two layers of muscle when it comes to exercises, which is why they are commonly grouped together.
Some Internal Oblique Exercises include,
Side Crunch
Side Bend
Spiderman
External Oblique Exercises
As we previously mentioned, the Internal and External Oblique are often grouped together because of their similar functions. These muscles help us to bend forwards and to the side.
Some External Oblique Exercises include,
Side Plank with Dip
Medicine Ball Rotational Toss
Cable Wood Chop
Oblique Exercises Without Equipment
Most if not all of the Oblique exercises that we have 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 performed without equipment, but they also require little space and can be completed in the comfort of your home.
The following are popular Oblique exercises without 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 of these positions for at least 30 seconds.
Oblique Exercises with Weights
You can progress many of the Oblique exercises that we listed above by adding a load. In most cases, adding ankle or wrist weights to your Oblique workout is the most effective way to progress an exercise, 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, the use of a dumbbell can be a more appropriate way to add a load. For example, during a Russian twist or Wood Chop where the addition of wrist weights might not be sufficient.
Oblique Exercises for Women
Oblique exercises are for both Men and Women. Neither gender is limited to performing certain 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. What tends to be more popular on the male side is Oblique exercises that incorporate additional movements so that a heavier load can be used.
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
As you can tell, the main difference between Oblique exercises for Women and Men is the use of a load during the exercise.
Oblique Exercises Love Handles
Love handles are the area around the hips and abdomen that tend to carry more fat. Many individuals struggle to reduce the size of, and tone their love handles because of inconsistencies in their diet and lifestyle choices.
All of the Oblique exercises that we’ve listed above can help you to reduce your love handles and increase muscle. Remember that to see these types of changes in the body, you need to be consistent in both your workout routine and your diet- change will not happen overnight!
Any combination of the exercise we have previously mentioned will help you to target your love handles. If you are just beginning your exercise journey, try starting with bodyweight Oblique exercises with 3 sets of 10 reps. Increase the reps/sets and load when you notice your exercises becoming easier, and you can comfortably perform more than 10 reps of each exercise.
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 your 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 what each exercise does, and provide three distinct workout plans to help you meet 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 Engaged During 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.
