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Oblique muscles, also known as side abs, are a crucial part of a strong core. They consist of two pairs of muscles: the internal and external obliques. These muscles are responsible for movements like bending from side to side and rotating the torso, as well as providing stability to the spine, rib cage, and pelvis. Training the obliques is important not just for aesthetic reasons but also for improving athletic performance and everyday activities. A well-rounded workout routine should include exercises that target the obliques, such as Russian twists, single-leg jackknives, and windmills, which can be performed with or without weights.
| Characteristics | Values |
|---|---|
| Oblique muscles | Two pairs of muscles that run along each side of the torso |
| External oblique | The closest to the surface and the largest abdominal muscle |
| Internal oblique | Lies directly beneath the external oblique |
| Muscle fiber | The external and internal oblique fibers run perpendicular to each other |
| Function | Bending from side-to-side, rotating the torso, and spinal flexion |
| Role | Resist rotation to stabilize and protect the spine |
| Exercise | Russian twist, single-leg jackknife, row your boat, side bends, windmill, alternating side crunch, renegade row, bird-dog, suitcase carry, side plank, elbow plank, mountain climbers, and more |
| Training benefits | Aesthetic goals, building a balanced and symmetrical core, healthy movement and function, athletic performance, everyday activities |
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What You'll Learn
Oblique exercises for beginners
Oblique exercises are a great way to strengthen your core, improve stability, and reduce back pain. Here are some beginner-friendly oblique exercises to get you started:
Side Plank Hip Dips
This Pilates-inspired exercise is a great way to work your obliques and deep core. Start by lying on your left side with your weight on your elbow and your knees bent. Ensure your feet are stacked, with the right foot on top. Inhale to prepare, then exhale and pull your abs towards your spine as you lift your hips off the floor. Pull your shoulder blade down your back, keeping your shoulder away from your ear. Hold for three seconds, then slowly lower your pelvis back to the floor to complete one rep. Repeat on the opposite side after finishing a set on one side.
Bicycle Crunches
Bicycle crunches are a classic oblique exercise that targets all your abdominal muscles. Lie face-up on the floor with your legs extended and your fingers interlaced behind your head. Lift your feet off the floor, then slowly twist your upper body to the right, focusing on rotating your rib cage and not just your elbows. Return to the center, then twist to the left. Remember to keep your hips and knees still. One complete twist to each side counts as one rep.
Russian Twists
Russian twists are a beginner-friendly exercise that can be made more challenging with the addition of weights. Sit on the floor with your knees bent and your feet lifted slightly off the ground. Keep your back straight and lean back slightly, balancing on your glutes. Twist your upper body to the right, then return to the center and repeat on the left side. For an extra challenge, you can add a dumbbell to this exercise by holding it with both hands and extending your arms.
All-Fours Reach
This exercise targets your abs and also tests your balance. Start on all fours with your hands in line with your shoulders and your knees in line with your hips. Inhale, brace your core, and reach your right arm and left leg straight out so they are parallel to the ground. Return to the starting position and repeat on the other side.
Remember to always focus on your form and maintain control throughout each exercise. You can aim for 3 sets of 10-12 reps for each exercise and gradually increase the intensity or add weights as you become more comfortable.
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The importance of strong obliques for athletes
Strong obliques are essential for athletes for several reasons. Firstly, they help with spinal flexion, which is the movement associated with crunches and sit-ups that target the six-pack muscles. Obliques also play a crucial role in stabilising and protecting the spine, a key function for athletes to maintain their posture and avoid injuries. They are the muscles that help you bend and rotate your torso and resist unwanted rotation when you brace in those positions.
Athletes who run, throw, swing, kick, or change direction frequently need a strong core to transmit forces effectively between the lower and upper body. Strong obliques are a vital part of a stable core, and their importance is often overlooked. Training the obliques properly can help athletes perform better and avoid long-term injuries or problems in later life.
Oblique exercises can include side planks, windmills, and any exercises that involve holding a load off-centre while keeping the hips and shoulders square. The Russian twist, single-leg jackknife, and row your boat are also great for engaging the obliques. For a more challenging workout, try adding weight to these exercises, but be careful not to overload, as this can increase the risk of injury.
It is important to note that a well-rounded training programme should not rely solely on exercises that target a single function of the obliques. For example, side bends and plate dips have their place but should not be the only exercises used to train the obliques.
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How to target internal obliques
The internal obliques are a flat sheet of muscle on either side of the lower torso. They are located just underneath the external obliques and allow you to bend from the side, as well as twist your torso.
Bicycle Crunches
Bicycle crunches are a staple in any oblique workout. They involve lying on your back with your hands behind your head and taking turns on each side to bring the opposite elbow to the opposite knee. This exercise provides a good workout for your abdominal muscles.
Side Crunches
Lie on your back with your knees bent. Rotate your hips and knees until both knees are turned to the right side and touching the ground. Lift your shoulder blades off the floor and exhale as you come up. Hold the position for one second and lower your shoulders back to the starting position. Repeat eight to 15 times, then switch to the opposite side.
Side Plank
A reasonably simple exercise that targets your abdominal obliques. If you're a beginner, you can start by taking a full plank on your knees and slowly taking it over to one side. Aim to build up to 30 seconds on each side and repeat two to three times a week.
Standing Oblique Twists
Stand with your feet shoulder-width apart. Raise your arms at your sides (creating a T-shape) and slowly twist from right to left. You'll still feel the burn in your side abdominals.
Seated Oblique Twists (Russian Twists)
Sit on the floor with your knees bent and feet flat on the floor (easier) or raised off the floor (more difficult). Contract your abs and sit at about a 45-degree angle. Hold a medicine ball with both hands, directly in front of you. Contracting your abs, slowly twist your torso to your right and touch the medicine ball to the floor beside you.
Woodchops
Woodchops are a fun and simple exercise that involves imitating the movements of chopping wood. You can do this exercise using cables or a medicine ball. This adds some rotation to your training and will help strengthen the lateral stabilisers.
Yoga, Pilates, and Balance Ball Workouts
Yoga, Pilates, and working out with a balance ball can also help tone and define the internal obliques.
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Oblique exercises with weights
Strong obliques provide stability to your core, which helps with proper posture and improves your overall mobility. Here are some exercises to target your obliques with weights:
Russian Twists with a Dumbbell
Hold a dumbbell by each end, keeping your arms extended, and perform a standard Russian twist. This will target your obliques and also test your balance.
Single-Arm Toe Touch with Dumbbells
Hold a dumbbell in each hand and perform a single-arm toe touch. Adding weights to this exercise increases the intensity and provides an excellent workout for your obliques.
Weighted Side Crunches
Sit on the ground with your knees bent and feet flat on the ground. Roll onto your left hip at a 45-degree angle and brace yourself on your left forearm. With your right hand, hold a dumbbell, and perform side crunches. Repeat on the other side.
Oblique Lunges with Dumbbells
Perform a standard lunge, but hold a dumbbell out in front of you with your arms extended, twisting as you go. This will target your obliques while also working your legs.
Wall Toss with a Medicine Ball
Stand 3-4 feet away from a solid wall and hold a medicine ball with both hands at your left hip. Squat down, twist your torso, and throw the ball at the wall. Catch it, twist back to the centre, and repeat for the desired number of reps. This exercise will work your obliques and improve your upper body strength.
Anti-Rotation Exercise
Stand with your hips diagonal to a wall and place your hand in contact with it. Move your opposite hand on top of that wrist, locking yourself in place. This position challenges you to maintain a rigid torso facing straight ahead, activating your oblique muscles to prevent twisting towards the wall.
Remember to adjust the weight size according to your comfort level and always focus on achieving the correct form.
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Oblique exercises without weights
Oblique exercises are a great way to build strength and flexibility, giving you a wider range of motion. The obliques are core muscles that run along the sides of your torso and are made up of two layers: the internal obliques and the external obliques.
The Plank
The plank is a simple, accessible movement that challenges your body when flipped to the side. Lie on one side with your legs straight and prop up your upper body on your forearm. 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 side and place your hand behind your head in crunch position. Do not use your hand for support. For a proper side crunch, keep your left knee and foot on the ground to engage your obliques. For a deeper stretch, let your left shoulder fall to the ground and rotate towards the ground to open up the oblique muscle. You will feel a sudden contraction in your oblique muscle when you raise your left elbow to form a 45-degree angle.
Russian Twists
Sit on the floor with your knees bent and feet flat on the floor. Lean back and lift your feet off the ground, balancing on your tailbone. Extend your arms and twist your torso, allowing your arms to drop to your right side. Twist back, dropping to the left.
Standing Core Exercise
Stand with your feet hip-width apart and place your hands behind your head with elbows wide. Lift your left knee toward your left elbow while bending your torso up and over to the left. Repeat on the other side for one rep. Continue for a set number of reps, alternating sides.
Bicycle Crunches
Start on the ground in a V-sit position with your hands on the ground out to the side and slightly behind you. Pull your knees in towards your chest, sliding your body from one cheek to the other to create a strong contraction in the obliques.
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Frequently asked questions
The obliques are two pairs of muscles that run along either side of your torso. Each consists of the external oblique, which is the closest to the surface and the largest abdominal muscle, and the internal oblique, which lies directly beneath.
Your obliques are responsible for movements like bending from side-to-side and rotating your torso from left to right. They also assist with spinal flexion and spine stabilization. Strong, healthy obliques are important for both athletic performance and everyday activities.
You can engage your obliques with any movement that involves internally or externally rotating around the centerline of your body, such as the Russian twist, single-leg jackknife, and row your boat. You can also target them with movements that have you dynamically bending to the side, like side bends, the windmill, or the alternating side crunch.
Yes, there are several exercises that target the obliques without twisting or bending the torso. Some examples include side planks, mountain climbers, and the elbow plank with a dumbbell row.
