Summary
If you're short on time but still want to target your obliques effectively, here’s a quick rundown of the key exercises from this list.
- Side Plank Dips – Strengthens obliques, core, hips, and shoulders with controlled hip dips.
- Sit-Ups to Twist – Engages the full abdominal section while targeting obliques through twisting.
- Russian Twists – Improves core strength and balance by rotating the torso while balancing off the ground.
- Spidermans – A high plank variation that engages obliques and upper body with knee-to-elbow movements.
- Heel Taps – A simple but effective bodyweight exercise to activate obliques and core stability.
- Side Bends (with Dumbbell) – Builds oblique strength by bending sideways while holding a weight.
- Farmer’s Carry – Strengthens core and obliques while improving overall stability and endurance.
The reason you need to incorporate oblique exercises into your routine is because it helps complete that dream six pack abs look you are aiming for. When working out abs, it's not just crunches that gets you a toned core.
In addition to weight loss, you also need to work out on the details. Having a strong core goes beyond fitness. Your core supports your back, helps with balance and good posture.
Danielle Burrell, a NASM-certified personal trainer, says “the obliques help stabilize us and keep our torso protected”. According to a study, oblique exercises help build a core that supports your lower back. This lowers your chances of straining your back during twisting or turning.
“It is so important to train and build strong oblique muscles to help us perform better in exercise, sports and everyday functional movements” says Burrell. This list of oblique exercises is mixed with bodyweight and weight movements. You won’t be requiring any equipment.
You’ll just need a dumbbell and a weight plate. These 10 oblique exercises don’t just work obliques, but work out your core and other supporting muscles.
Build a stronger core with this complete lower ab workout.
10 Best Oblique Exercises For Toned Abs
1. Side Plank Dips
A more intense variation of the side plank to start off this list of oblique exercises. This movement focuses more on your obliques. It also targets your core, hips and shoulders.
How to do side plank dips:
- Get in a side plank position
- Your feet should be stacked on top of each other
- Your body should be in a straight vertical line going down
- Now, lower your hips towards the ground
- Next, raise your hips back to the starting position
Add this exercise to your effective bodyweight ab workout!
2. Sit-Ups To Twist
Now, we move on to working your entire abdominal section, this will also work your obliques.
How to do sit-ups to twist:
- Lay down on your back like you would for a sit-up
- Make sure your feet are flat and knees are bent
- Now, place your hands behind your head
- Next, do a sit-up
- Just as you are about to come up all the way, rotate your core
- Now, touch your right elbow with your left knee
- Lower down to resting position
- Repeat the sit-up to twist with alternating elbow
Ladies, try this ab workout to set your core on fire!
3. Trunk Rotations
This list of oblique exercises is great for the core and upper body because obliques work in coordination with them. Trunk rotations are perfect for the upper body, core and obliques.
How to do trunk rotations:
- Start off in a high plank position
- Now, twist your torso
- And bring your left knee under your body towards your right elbow
- Return back to resting position and repeat with alternating knee
Do these 6 exercises to build washboard abs at home!
4. Bicycle Crunch
The burn continues with another intense oblique exercise. The form is really important in this movement.
How to do bicycle crunches:
- Start by laying down on your back and bring your legs back to your chest
- Place your hands behind your head and bend your elbows
- Engage your core and lift your upper body up
- Now, connect your left elbow to your right knee while straightening your left leg
- Finally, relax a bit and continue the movement with alternating elbow and knee
Can't do bicycle crunches? Try doing reverse crunches instead!
5. Russian Twists
Russian twists engage your obliques and core. This move requires control and balance because both your upper body and lower body are off the ground.
How to do Russian twists:
- Sit on the floor with your knees bent and feet stacked
- Now, lift your feet off the ground and lean slightly back
- Balance this resting position
- Next, twist your hips
- If using a ball, drop the ball slightly down to the side
Want a lazier variation? Try doing flutter kicks!
6. Spidermans
If you incorporate these oblique exercises in your ab workout, a strong core is just the first gain. Spidermans are great for your entire core, the side crunch works out your obliques and your upper body is also worked out.
How to do spidermans:
- Start in a high plank position with your arms straight
- Now, bring your left knee up to your left elbow
- Next, repeat with alternating knee and elbow
If you want chiseled abs, make sure you're doing some cardio such as HIIT to get a visible pack!
7. Heel Taps
This is the last bodyweight movement in this list of oblique exercises. This is a very easy movement you can do.
How to do heel taps:
- Lie down on your back with your knees bent
- Keep your arms flat by your side with palms facing down
- Using your core, raise your head and shoulders off the ground
- Now, with your left hand, tap your heel by bending your side
- Keep the movement going by using alternating hands on each feet
Don't have gym access? Try these 5 exercises at home!
8. Side Bends
This movement is done best with a dumbbell. You should start off with a lighter weight and then go heavier. Make sure you go slow and steady while exerting pressure on your obliques.
How to do side bends:
- Hold a dumbbell in your hand
- Stand shoulder-width apart
- Bend to your side at your waist
- Bend at the side and bring the dumbbell slowly down to your knee
- Finally, return to resting position
If you're serious about your strength and power, try the One Punch Man workout!
9. Core Stabilization
This oblique exercise requires a weight plate. This is another movement that rotates your core, perfect for obliques.
How to do core stabilization:
- Sit on the floor and keep your knees bent
- Now, hold the plate in front of you at chest level
- Next, rotate your arms to the right
- Hold this position for a few seconds before going left
- Finally, return to the resting position
Build your balance and coordination with these 10 stability ball exercises!
10. Farmer’s Carry
We wrap this list of oblique exercises with a dumbbell farmer’s walk. A farmer’s carry works more than your core, it works your lower body too. You can even stand on your tiptoes to work on your calves at the same time.
How to do farmer’s carry:
- Grab a dumbbell in each hand
- Now, stand shoulder width apart
- Start walking
- Set an appropriate distance
Make sure to include this in your powerful leg workout routine to get those gains!
Key Takeaway
Incorporate this list of oblique exercises into your ab workouts or choose 8 of these movements and turn them into a workout routine. Getting abs requires working out, but showing off those abs requires weight loss.
We have a natural storage of fats in our tummy. While these fats may be essential, you can still burn them off just by controlling your diet.
FAQs
What is the best exercise for your obliques?
There isn’t really one best exercise, but side planks, Russian twists, and bicycle crunches are among the most effective. These exercises not only target the obliques but also engage the core for stable definition.
Do obliques make your waist smaller?
Oblique exercises tone and strengthen your core, but to shrink your waist, you need to reduce overall body fat through a combination of exercise and proper nutrition. While oblique exercises help sculpt your midsection, fat loss is key to achieving a leaner look.
Should I train obliques for a V-taper?
Yes! Strong obliques contribute to a well-defined core, enhancing the V-taper look. Exercises like side bends and Spidermans help build muscle in targeted areas while keeping the waist lean for a more tapered appearance.
What is oblique in the gym?
Obliques are the muscles running along the sides of your core, responsible for rotation, stability, and lateral movement. Training them with exercises like trunk rotations and heel taps improves core strength, posture, and athletic performance.
