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The obliques are major muscles in the abdominal area, running along the sides of the torso. They play a crucial role in rotational movements, bending from side to side, and protecting the spine. Strengthening the obliques can improve posture, balance, and coordination, as well as reduce the risk of injuries. There are two types of oblique muscles: internal and external obliques. This article will discuss how to increase oblique muscle strength and provide a range of exercises suitable for all fitness levels.
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What You'll Learn
The importance of oblique muscles for core strength
The obliques are major muscles in the abdominal area, running diagonally from the ribs to the pelvis. They are divided into two types: internal and external obliques. Together with the rectus and transverse abdominals, they make up the abdominal wall.
The obliques are important for rotational movements, bending from side to side, and protecting your spine. They also provide stability to the ribcage and pelvis, assist in side bending the body, rotating the trunk, and 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.
Training your obliques is beneficial for your aesthetic goals and building a balanced, symmetrical set of core muscles. However, it is also important for healthy movement and function. Since you use the muscles for bending, rotation, and spine stabilization, strong, healthy obliques are important for both athletic performance and everyday activities.
There are many exercises to target and strengthen your obliques, such as side crunches, planks, and side planks. You can also add a small hand weight to a single-arm toe touch or use a barbell to work on power and explosiveness.
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The difference between internal and external obliques
The obliques are major muscles in the abdominal area, extending diagonally from the ribs to the pelvis. They are important for rotational movements, bending from side to side, and protecting your spine. They also help with mobility and overall functioning.
The internal and external obliques work together as synergists when twisting. The external obliques are the muscle group that can be seen running along your rib cage. They are the core muscles that people focus on when trying to get ripped obliques. They are situated at a downward angle and help with rotation. The internal obliques, on the other hand, are deeper muscles that sit beneath the external obliques. They run parallel and also assist with rotation. They can be activated through exercises like Russian Twists, which are excellent for the obliques and the overall core.
The external oblique muscles are one of the outermost abdominal muscles, extending from the lower half of the ribs and down to the pelvis. They cover the sides of the abdominal area, sitting on the top surface of the abdomen right below the subcutaneous fat and skin. The internal obliques, on the other hand, originate on the inguinal ligament and the anterior iliac crest. They insert onto the costal cartilages of the lower ribs and the abdominal aponeurosis, a superficial sheet of connective tissue over the abdomen. They also insert onto the linea alba, a fibrous band of connective tissue that runs from the xiphoid process to the pubic symphysis.
In terms of function, the external obliques function bilaterally to flex the trunk and compress its contents. They also function unilaterally to flex the trunk and
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Simple exercises to strengthen oblique muscles
The obliques are major muscles in the abdominal area that extend diagonally from the ribs to the pelvis. They are important for rotational movements, bending from side to side, and protecting your spine. They also play a major role in movement and stability.
- Side Crunches: Lie on your back with your knees bent and feet flat. Arms should be down by your sides with palms facing up or down, whichever you prefer. 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.
- Planks: Planks can be done on your knees or feet. This move targets your side abs, upper body, and gluteus medius, an important stabilizer for your pelvis. Lie on your left side and come up onto your hand or forearm, supporting your upper body.
- Russian Twists: This exercise targets the internal obliques. Sit on a mat with your feet on the ground and legs slightly bent in front of you. Activate your core as you lean back so your torso and thighs form a V shape and lift your feet slightly off the ground (cross your ankles to make it more challenging). Hold your arms straight out in front of you, then twist your torso to one side in a controlled motion, tapping the floor before rotating to the other side and repeating.
- Single-Arm Toe Touch: Hold a dumbbell in each hand and complete a single-arm toe touch. You can increase the intensity of this exercise by adding a small hand weight.
- Trunk Curl: Lie on your back and engage your transverse abdominis muscles. As you roll your hips off the floor, pull your belly button down towards the ground. Flatten your mid-section and tilt your pelvis up, then rotate your upper body until you feel the contractions on the desired side of the V-cut ab line.
It is recommended to do these exercises for 30 to 45 seconds each with no more than 30 seconds of rest in between. Repeat for a total of two or three rounds, three to five times a week.
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The benefits of strong obliques
The obliques are major muscles in the abdominal area, extending diagonally from the ribs to the pelvis. They are divided into two types: internal and external obliques. These muscles work together with the rest of the core muscles to control movement in the spine, rib cage, and pelvis.
Strong obliques also enhance rotational movements and improve flexibility in the thoracic spine (upper and mid-back), providing relief from aches and pains in the neck and shoulders. Furthermore, they contribute to a more aesthetically pleasing midsection, helping to reduce fat around the waist and enhance muscle definition when combined with cardiovascular exercise and proper nutrition.
By targeting the obliques with specific exercises, such as Russian twists, planks, and side crunches, individuals can improve their core strength, stability, and overall health. It is recommended to incorporate oblique-strengthening exercises into one's workout routine a few days a week to maximize these benefits.
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Oblique exercises for beginners
The obliques are major muscles in the abdominal area that run diagonally from the ribs to the pelvis. They play a major role in movement and stability and are important for everyday movements.
Side Plank with Hip Dips
- Start by lying on your left side with your weight on your elbow.
- Keep your knees bent and feet stacked with the right on top.
- Inhale to prepare.
- Exhale, pull your abs to your spine, and lift your hips off the floor.
- Pull your shoulder blade down your back so your shoulder stays away from your ear.
- Hold for three seconds.
- Lower your pelvis back to the floor slowly and with control to complete one rep.
- Repeat on the opposite side.
Russian Twists
- Sit on a mat with your feet on the ground and legs slightly bent in front of you.
- Activate your core as you lean back so your torso and thighs form a V shape and lift your feet slightly off the ground (cross your ankles to make it more challenging).
- Hold your arms straight out in front of you, then twist your torso to one side in a controlled motion, tapping the floor before rotating to the other side and repeating.
Walking Lunges with a Twist
- Start standing straight with your feet together and your arms out in front of you, elbows bent at 90 degrees.
- Lunge forward with your left leg until your thigh reaches parallel, twisting your torso over your left thigh to hit the oblique.
- Return to standing, twisting your torso back to the centre.
- Step forward with the right leg, repeating the movement.
Bicycle Crunches
- Lie face-up on the floor with your legs extended and fingers interlaced behind your head.
- Focus on rotating your rib cage (not just your elbows) to make sure you're engaging those oblique muscles.
Basic Crunches
- Lie on your back on the ground with your knees bent and feet flat.
- Arms should be down by your sides with palms facing up or down — your preference.
- 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.
- Repeat on the right side.
It is recommended that you perform these exercises for 30 to 45 seconds each with no more than 30 seconds of rest in between. Repeat for a total of two or three rounds, three to five times per week.
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Frequently asked questions
Oblique muscles are the muscles that run diagonally from your ribs down to your pelvis. They are major muscles in the abdominal area and are important for rotational movements, bending from side to side, and protecting your spine.
Training your oblique muscles is important for healthy movement and function. They are key for improving your overall mobility and posture, as well as spine stabilization. Strong obliques can also help with athletic performance and everyday activities.
You can train your oblique muscles every day as it is rare to tire out the abdominal muscles to the point that they need a recovery day. However, it is recommended to do oblique exercises 2-3 times a week for 30 to 45 seconds each with no more than 30 seconds of rest in between.
Some exercises to increase oblique muscle strength include side planks, woodchops, bicycle crunches, and Russian twists.
No, you can train your oblique muscles with bodyweight exercises. However, if you want to increase the intensity of your workout, you can add small hand weights or dumbbells to exercises like single-arm toe touches and Russian twists.
