Oblique Workouts: 7 Essential Moves to Improve Side Strength

When it comes to achieving a balanced, strong core, oblique workouts often don’t get the attention they deserve. While most people focus on the front of their core with exercises like crunches and planks, the oblique abdominal muscles are just as important. 

These muscles play a crucial role in stabilising your torso, improving balance, and enhancing overall fitness performance. In this post, we will dive deep into 7 essential oblique exercises that will help strengthen these muscles, improve your side strength, and ultimately support your core stability. 

Whether you’re training for Sports performance or just aiming for a more defined look, oblique muscle exercises are a key component of any fitness routine.

What Are Oblique Muscles and Why Are They Important?

The oblique muscles are located on either side of your abdomen, making up the “side” part of your core. They are divided into two main parts: the external obliques and the internal obliques. 

The external obliques are the muscles you’ll see along your sides when you turn your torso, and they play a significant role in the rotation and lateral flexion of your spine.

Training your obliques not only helps improve side strength and aesthetics but also contributes to your overall functional strength. 

Oblique workouts help enhance rotational movements, which are essential for many sports, daily activities, and exercises. 

By strengthening these muscles, you also build a more stable, well-rounded core, which reduces the risk of injury and supports proper posture.

In this article, we’ll explore seven key oblique exercises that will help target these muscles effectively. Let’s get started!

1. Side Plank

Benefits:

The side plank is a classic exercise for oblique abs and is excellent for building strength in the external oblique muscles. It helps activate your core stabilisers while engaging the shoulders, hips, and Glutes.

Muscles Targeted:

• External Obliques
• Core stabilisers
• Shoulders

Proper Form:

• Begin by lying on your side, with your forearm on the ground, shoulder aligned with your elbow.
• Stack your legs and lift your hips so your body forms a straight line from head to toe.
• Engage your obliques to keep your body in this position.
• Hold for 30–60 seconds on each side, focusing on squeezing your obliques to keep your body aligned.

Tips to Maximise Results:

• Make sure your elbow is directly under your shoulder to avoid putting unnecessary strain on the joint.
• For an added challenge, try lifting the top leg or arm while holding the plank.

2. Russian Twists

Benefits:

Russian twists are one of the best oblique exercises for rotation and side-to-side movement. They help increase flexibility and strength in the obliques, improving rotational power and enhancing functional movement.

Muscles Targeted:

• External Obliques
• Abdominals
• Lower back

Proper Form:

• Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your chest lifted.
• Hold a weight (medicine ball, Dumbbell, or plate) in both hands in front of you.
• Twist your torso to the right, bringing the weight beside your hip, then twist to the left. Repeat in a controlled motion.

Tips to Maximise Results:

• Focus on using your obliques to twist, rather than just moving your arms.
• Keep your core engaged throughout the movement to avoid using momentum.

3. Bicycle Crunches

Benefits:

Bicycle crunches are a dynamic exercise that targets both the rectus abdominis (the “six-pack” muscles) and the obliques, especially the external obliques. It is an effective exercise for targeting the full range of motion in your abdominal area.

Muscles Targeted:

• External Obliques
• Rectus Abdominis (Six-Pack)
• Hip flexors

Proper Form:

• Lie on your back with your hands behind your head and knees bent at a 90-degree angle.
• Lift your head, shoulders, and elbows off the ground as you twist your torso, bringing your right elbow to your left knee while extending your right leg.
• Switch sides in a smooth, controlled motion.

Tips to Maximise Results:

• Focus on the twist rather than pulling on your neck to engage your obliques fully.
• Keep your lower back pressed to the floor to avoid unnecessary strain.

4. Oblique V-Up

Benefits:

The oblique V-up is an excellent exercise for both the internal and external obliques. It targets the sides of your abdomen while also engaging your lower abdominals and hip flexors.

Muscles Targeted:

• External Obliques
• Internal Obliques
• Abdominals

Proper Form:

• Lie flat on your back with your arms extended overhead and legs straight.
• Bring your legs up while simultaneously twisting your torso and reaching your right hand towards your left ankle.
• Lower back down and repeat on the other side.

Tips to Maximise Results:

• Keep the movement controlled and avoid jerking your body up.
• Exhale as you twist to engage your oblique muscles fully.

5. Woodchoppers

Benefits:

Woodchoppers are an excellent exercise for targeting the oblique muscles, especially the external obliques. This exercise also enhances rotational strength, which is crucial for sports performance and daily activities.

Muscles Targeted:

• External Obliques
• Shoulders
• Core stabilisers

Proper Form:

• Start by holding a medicine ball or cable handle with both hands, feet shoulder-width apart.
• Begin the motion by twisting your torso to one side, then bring the weight down in a diagonal chopping motion across your body.
• Finish the motion by twisting to the opposite side in a controlled manner.

Tips to Maximise Results:

• Keep your knees slightly bent and avoid leaning back while performing the movement.
• Maintain a strong, firm grip on the weight to enhance the rotational power of your torso.

6. Standing Oblique Crunch

Benefits:

Standing oblique crunches are a great way to target the oblique muscles while engaging the hip flexors and improving balance. This exercise is ideal for beginners and anyone looking for a simple yet effective oblique workout.

Muscles Targeted:

• External Obliques
• Hip Flexors
• Abdominals

Proper Form:

• Stand with your feet hip-width apart, arms at your sides.
• Lift your right knee towards your right elbow while simultaneously bringing your right elbow down towards your knee.
• Return to the starting position and repeat on the left side.

Tips to Maximise Results:

• Keep your torso straight while performing the crunches.
• Exhale as you bring your knee and elbow together for better muscle activation.

7. Side-Lying Leg Raise with Oblique Twist

Benefits:

This exercise targets the oblique muscles in a slightly different way by adding a twist to a classic leg raise. It helps increase strength in the external obliques while also toning the hip flexors and abdominals.

Muscles Targeted:

• External Obliques
• Core
• Hip Flexors

Proper Form:

• Lie on your side with your legs straight and feet stacked on top of each other.
• Lift your top leg while keeping your core engaged, then twist your torso to bring your opposite elbow towards the raised leg.
• Return to the starting position and repeat on the other side.

Tips to Maximise Results:

• Focus on keeping your torso straight as you twist, avoiding any excessive twisting in the lower back.
• Slowly lower your leg to increase time under tension and build more strength.

Beginner Tips for Oblique Workouts

If you’re just starting to work on your obliques, it’s important to keep a few key points in mind:

• Start slow: Begin with lower repetitions and focus on form before increasing intensity.
• Progress gradually: As your obliques become stronger, increase the challenge by adding resistance (e.g. holding weights or using cables).
• Rest and recover: Allow your oblique muscles time to recover by resting between sessions. Aim for two to three oblique workouts per week.

How Often Should You Train Obliques?

Oblique muscles are like any other muscle group, and they need recovery time. While you can include oblique exercises in your routine 2–3 times per week, it’s important to balance your workouts with adequate rest. If you’re working on other muscle groups, ensure your obliques aren’t overtrained by giving them time to recover between sessions.

Conclusion

Incorporating these 7 essential oblique workouts into your routine will not only help you build stronger, more defined obliques but also improve your overall core performance and stability.

Whether you’re a beginner or an experienced athlete, focusing on oblique muscle exercises will support better movement, enhance your side strength, and contribute to a healthier, more balanced body.

Ready to take your fitness journey to the next level? Explore our Personal Training and Online Live Coaching services to start working on your goals today!

FAQ’s