Dominic Stone
The obliques are a pair of muscles that run along the sides of the torso. They are responsible for movements like bending from side to side and rotating the torso from left to right. They also assist with spinal flexion and help to force exhaled air out of the lungs. Training the obliques is important for improving balance, posture, and coordination, as well as reducing the risk of injuries. There are a variety of exercises that can be done to strengthen the obliques, including side crunches, planks, and mountain climbers.
| Characteristics | Values |
|---|---|
| Oblique muscles | The muscles on the sides of your torso that enable side-to-side bending, torso rotation, and spinal flexion |
| Location | Two layers of muscles found lateral to the torso: internal and external obliques |
| Function | Support the body, force exhaled air out of the lungs, provide stability to the ribcage and pelvis, assist in side bending the body, rotate the trunk, and assist in flexing the trunk forward |
| Exercises | Russian twist, side crunches, mountain climbers, planks, pelvic tilt, etc. |
| Benefits | Improved posture, balance, coordination, reduced risk of injuries, improved athletic performance, and better breathing |
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What You'll Learn
The importance of oblique muscles
The oblique muscles are two pairs of muscles that run along either side of the torso. They are the internal oblique and the external oblique, with the latter being the closest to the surface and the largest abdominal muscle. The internal oblique lies directly beneath the external oblique, making it the deeper muscle of the two.
The obliques are responsible for movements like bending from side to side, rotating the torso, and assisting with spinal flexion. They also help to support the body and force exhaled air out of the lungs. The oblique muscles provide stability to the ribcage and pelvis, and assist in flexing the trunk forward. These motions are integral to many activities of daily living, which is why oblique exercises are often considered functional strength exercises. For example, trunk support is needed to move and stay upright, while side bending and forward flexion are needed to pick things up from the ground, and rotation helps you roll out of bed or turn to look behind you.
The oblique muscles also play a pivotal role in stabilizing and protecting the spine by resisting excessive rotation. This is important because strain or injury to the oblique muscles can be debilitating, even affecting movements that do not directly use the muscle, such as walking or running.
There are many exercises that target the obliques, including side crunches, planks, and mountain climbers. These exercises can be done at various levels, from beginner to advanced, and some can even be done while standing or at the office.
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Internal and external obliques
The internal and external obliques are two layers of muscles that run along the sides of your torso. The internal obliques lie beneath the external obliques, closer to the core. The muscle fibres of the two layers run perpendicular to each other, but they work together to stabilise and protect the spine, as well as providing support to the abdominal wall. The external obliques are the largest abdominal muscles, while the internal obliques are deeper muscles.
The obliques are responsible for movements like bending from side to side and rotating the torso. They also assist with spinal flexion, which is the movement typically associated with crunches and sit-ups that target the six-pack muscles.
To strengthen the obliques, you can try exercises such as:
- Side plank: Lie on your side with one leg placed atop the other in a straight line. Prop yourself up in a forearm plank position so that your shoulder is in line with your elbow. Place the other hand on your hip. Keep your body straight and push your exposed hip up towards the air. Hold this position for 30 seconds.
- Crossover mountain climbers: Get into a push-up starting position with your body in a straight line and your arms fully extended. Brace your core as you bring one knee in towards your chest. Cross over so you’ll tap your left knee toward your right elbow and the right knee toward the left elbow. Alternate rapidly for 30 to 60 seconds.
- Alternate heel touchers: Lie on your back with your knees bent and feet flat on the floor. Keep your lower back pressed against the ground to engage your core throughout the exercise. Lift your upper body slightly off the ground and alternate touching your right heel with your left hand and your left heel with your right hand. Engage your oblique muscles to twist and reach, focusing on the squeeze.
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Simple oblique exercises
The obliques are two pairs of muscles that run along either side of the torso. They are responsible for movements like bending from side to side and rotating the torso from left to right. They also assist with spinal flexion and help protect the spine.
The Plank
Lie on your left side and come up onto your hand or forearm, supporting your upper body. Raise your hips so your body forms a straight line from your head to your heels. Brace your abs and squeeze your glutes to hold the position. If you want to make it harder, elevate your feet or add a torso rotation.
The Side Crunch
Lie on your back with your knees bent and feet flat. Arms should be down by your sides with palms facing up or down. Inhale and use your core to lift your head and upper back off the ground. Reach down to your left side, tapping your heel with your left hand. Resist the urge to lift your upper body further off the ground. Return to the centre, and repeat on the right side.
The Wall Lean
Stand with your back against the wall with your feet about one foot in front of the wall and hip-width apart. Softening your knees so they are slightly bent. Gently perform a pelvic tilt with the glutes relaxed. Reach your arms forward and down so your upper back comes off the wall but the lower region remains in contact with it. Inhale, pressing your arms back to the wall. Exhale, reaching your armpits forward. Your upper back will peel off the wall a little more with each exhale.
The Bird Dog
Start on all fours with your hands in line with your shoulders and knees in line with your hips. Inhale, brace your core, and reach your right arm and left leg straight out so they are both parallel to the ground. Ensure your lower back stays stable and your hips stay square to the ground. Exhale and return to the starting position. Repeat with the left arm and right leg.
The Russian Twist
Sit on the floor with your knees bent and your feet lifted slightly off the ground. Keep your knees together and lean back slightly. Clasp your hands together in front of your chest or place them behind your head. Twist your torso from side to side, tapping the floor with your hands at each side.
The Mountain Climber
Start in a high plank position with your wrists under your shoulders and your neck neutral. Drive your left knee forward toward your right elbow, keeping the rest of your body stationary. Return to the starting position, then repeat with the right leg.
The Lunge Twist
Lunge forward with your left leg until your thigh is parallel to the floor, twisting your torso over your left thigh to target the oblique. Return to standing, twisting your torso back to the centre. Step forward with the right leg, repeating the movement.
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Oblique exercises for beginners
The obliques are two pairs of muscles that run along either side of your torso. They are responsible for movements like bending from side to side, rotating your torso, and assisting with spinal flexion. Working on your obliques will help you achieve a stronger core, improve your stability, and reduce back pain.
Standing Pelvic Tilt
This exercise can be done anywhere and is a safe and effective way to target the obliques while standing. Stand with your back against the wall, feet hip-width apart and about a foot in front of the wall. Softening your knees and gently perform a pelvic tilt with relaxed glutes. Reach your arms forward and down so your upper back comes off the wall but the lower back remains in contact with it. Imagine your knees being pulled together but don't let them touch. Inhale, pressing your arms back to the wall, and exhale, reaching your armpits forward. Your upper back will peel off the wall a little more with each exhale. Perform four breaths, then repeat three times.
Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your arms by your sides with palms facing up or down. Inhale and use your core to lift your head and upper back off the ground. Reach down to your left side, tapping your heel with your left hand. Return to the centre and repeat on the right side.
Walking Lunges with a Twist
Stand straight with your feet together and arms out in front of you, elbows bent at 90 degrees. Lunge forward with your left leg, twisting your torso over your left thigh to target the oblique. Return to the standing position and repeat with the right leg.
Side Plank
Lie on your left side and come up onto your hand or forearm, supporting your upper body. Crunch, bringing your knees toward your chest, and repeat the desired number of reps. Then switch sides.
Russian Twists
Lie on the ground with your legs out in front of you and fingers interlaced behind your head. Keeping your core engaged, twist your upper body to the right, being careful not to move your hips or knees. Return to the centre, then twist to the left side. That's one rep.
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Oblique exercises for advanced exercisers
The obliques are two pairs of muscles that run along either side of your torso. The external oblique is the closest to the surface and is the largest abdominal muscle, while the internal oblique lies directly beneath. These muscles are responsible for movements like bending from side to side, rotating the torso, and assisting with spinal flexion. Training your obliques is beneficial for aesthetic goals and building a balanced, symmetrical set of core muscles. Here are some exercises for advanced exercisers to target the obliques:
Advanced Russian Twists
Hold a dumbbell by each end, completing the move with extended arms. Adding weights to a Russian twist increases the intensity of this exercise.
Advanced Side Plank
Balance on one leg to take a side plank up a notch. Get into a side plank position on your feet, then lift the top leg, supporting your weight on the bottom leg.
Advanced Windshield Wiper
For this exercise, you'll need a barbell. You'll complete a standard windshield wiper, but instead, you'll be hanging from a bar with your legs extended.
Advanced Plank Knee-to-Elbow
Get into a high plank position. Bend your knee and pull it out to your side, bringing your knee to your elbow. Repeat on the other side.
Advanced Standing Side Crunches
Stand with your feet wider than shoulder-width apart and your toes pointed out. Bend your elbows and put your hands behind your head. Brace your core and bend sideways at the waist, bringing your knee up and your elbow down simultaneously. Return to the centre and repeat on the other side.
Advanced Hanging Leg Raise
For this advanced core movement, assume the position of a hanging leg raise with an overhand grip on the pull-up bar. Focus on twisting your pelvis while keeping the rest of your body straight.
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Frequently asked questions
The oblique muscles are found lateral to the torso and are responsible for supporting the body and forcing exhaled air out of the lungs. They also provide stability to the ribcage and pelvis, assist in side bending of the body, and rotate the trunk.
Oblique muscles are important for rotational movements, bending from side to side, and protecting your spine. They also help with mobility and overall functioning.
There are two types of oblique muscles: internal and external obliques. The internal obliques lie under the external obliques, making them the deeper core muscles.
There are many exercises that can help develop your oblique muscles, including Russian twists, side crunches, and planks. You can also try standing with your back against the wall, softening your knees, and gently performing a pelvic tilt.
It is recommended to train your oblique muscles a few days a week to see noticeable results and improve your overall health.
