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Don’t ignore your oblique muscles! They’re just as critical for a strong core as your abs and lower back muscles. Add the exercises below into your daily workouts to take your oblique muscle strength to the next level.
When you talk about “core muscles”, most people immediately think about either abs or lower back muscles. Both are critical–abs for that beautiful six-pack, and back muscles for maintaining healthy posture and protecting your spine.
The Best Core Exercises—a Super Guide To Abs, Obliques, And A Rock Solid Core — Outlive
The obliques are sometimes considered part of your abdominal muscles, as they are located on the front sides of your torso. There are two oblique muscles: the triangle-shaped internal obliques, and the large, thin external obliques.
These muscles play a critical role in your movement—without them, you wouldn’t be able to twist, turn, or bend. They need just as much strengthening as your abs or lower back, and focusing on training them is crucial for developing a strong, injury-resistant core.
Below, we’ve compiled a list of some of the best oblique exercises you can do to target these critical core muscles. Not only will this help to strengthen the “twisting” muscles on your sides, but building strong obliques can help to tighten up the sides of your stomach (thereby eliminating the dreaded “muffin top”).
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Incorporate these into your weekly workout sessions—either as a part of your abs workout, or in a day on their own—and you’ll build a rock-solid core that will keep you moving easily for the rest of your life.
This exercise targets your abdominal muscles, but thanks to the twisting unilateral (one side only) movement, you pay extra special attention to your obliques. It’s an amazingly simple exercise that anyone can do, but it’s hard enough that you’ll feel the burn within a matter of minutes.
You’re going to both love and hate this exercise! It takes the challenge of the Mountain Climber and doubles down by adding a twisting motion that sets your oblique muscles burning like few other workouts can. It’s both an amazing strength-building exercise and excellent high-intensity cardio training. A few sets of these in your workout will leave you dripping sweat!
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This exercise looks simple (and it really is), but the unilateral movement doubles down on its effectiveness by shredding your core along with your abs. It’s basically the same as doing a side crunch, but with far less strain on your neck and in a comfortable position lying on your back. Get ready to bring it!
Woodchopper is a great weighted exercise you can do with a cable machine, a dumbbell, kettlebell, or even just a weight disc or heavy object. It’s a movement that mimics real life (the twisting up-and-down motion of chopping wood, hence its name) and thus will strengthen you for the actual activities you’ll be engaged in on a daily basis.
This will be both one hell of a core workout and great training for your arms, shoulders, and legs. It’s a full-body workout that will develop a rock-solid, mobile core.
The Best Oblique Workout For A Stronger Core
If you’re worried about your lower back or feeling extra stiffness in your hips (after a day spent sitting down), you can give your obliques an excellent workout using this static (no movement) exercise. The fact that it is static means there is less risk of lower back strain or sprain, but because your muscles have to engage to hold the position, you get an amazing workout in the same amount of time.
This is an amazingly simple, totally safe exercise that can be adapted to increase or decrease its difficulty. For example, raising one leg off the ground doubles down on the oblique workout, while placing your upper foot on the ground adds support and makes the exercise a little bit easier for beginner resistance trainees.
However you do it, it’s incredibly effective at targeting your core, primarily your obliques but also your abs, lower back, glutes, and hips.
Top 5 Abs Exercises To Get Amazing Abs And Obliques! · Healthkart
If you’re a more experienced resistance trainee looking to push your core strength to the next level, this is the exercise for you! It’s incredibly challenging on multiple levels: your shoulders and arms get an amazing workout as you hang from the Pull-Up bar, your abs and obliques are engaged in moving your legs smoothly through the entire motion, and your other core muscles work together with your legs to keep your body stable and reduce swinging. The result: an exponentially stronger, more mobile body!
You’ll feel the burn in your hands and forearms (hanging for this long takes serious grip strength), as well as in your hips, abs, and obliques. It’s an intermediate/advanced exercise that will deliver amazing core-strengthening results.
This is a much more dynamic movement that will help to build explosive power in your entire body—not just your obliques, but in your abs, quads, glutes, arms, and shoulders. It’s a favorite of CrossFitters who want to take their strength, endurance, and stamina to the next level.
Of The Best Obliques Exercises
Note: You can also perform this one with a partner, passing it back and forth rather than bouncing it off the wall.
You’ll find that this movement makes your core very resistant to twisting while carrying heavy weight, making you less prone to the typical lower back injuries.
Side Bend is a simple exercise that literally anyone can do. If you’re a newbie on your first workout, just using your bodyweight will suffice. If you’re an experienced resistance trainee, adding a bit (or a lot) of weight will increase the difficulty sufficiently to make it a challenge. The beauty is, it’s maximally effective however you do it!
Best Oblique Exercises For Women For Stronger Core
These eight exercises will make you a stronger, more mobile person with serious core resistance that will reduce your risk of injury or lower back strain. It’s absolutely worth incorporating these oblique-focused exercises into your training sessions to ensure that your body is fortified and able to keep up with the stressors and activities of your daily life. You’ll have a rock-solid core and, as a wonderful bonus, you’ll burn extra abdominal fat and improve your shape!
NFPT- Certified Personal Trainer Fitness has come hard for Andy; he's had to work for it. But, his trials have led him to become a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise and healthy living. That’s why he’s our resident fitness expert. His favorite food is lettuce-leaf steak tacos – though he’ll admit to a love of hot wings if you leverage the right pressure. We know him as the guy who understands British humor and wishes everyone was as passionate about life as he is. His previous forays into the worlds of international business and education have left him wildly optimistic. And, if that wasn’t enough, he's also a best-selling, award-winning author of fantasy novels! Can you say renaissance?For some guys, their midsection is their pride and joy. You know the type. He's the first to take his shirt off for any and all reasons, he's constantly flexing, he has a nickname for his abs. But even if their stomachs look like they could be used to do your laundry, they might not actually be getting their core muscles primed for real-world functionality. Hammering only your six-pack muscles (also known as the rectus abdominis) is a very narrow scope of practice. For a balanced core that's not all about aesthetics, you'll need to train your oblique muscles, too.
Your obliques are the muscles that many consider their side abs, and technically, they're not wrong. But there's more to those two pairs of muscles—the external and internal obliques—that run along the sides of your core. The obliques work together to help you to bend side-to-side, rotate your torso from left to right, and assist with spinal flexion (the movement you'd typically associate with movements like crunches and situps that target those six-pack muscles). The obliques also actively resist against rotation to help stabilize and protect your spine. They're a key muscle group for stability, a muscle group that gets attacked when you twist and turn, and when you brace in those positions.
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That means moves like side planks and windmills will challenge your oblique muscles, as will any exercises that have you holding a load off-center while still trying to keep your hips and shoulders square.
Unfortunately, too many guys only target their oblique muscles with exercises that only factor in one of those functions, if they target their obliques at all. Side bends and plate dips can only go so far in a well-balanced program. You'll want to break out of that box if you want a strong, functional core. The following exercises train your obliques in all the ways they function, by using uneven loads, instability, or rotation. The result: You’ll challenge your obliques from every angle. Tack on these moves in your workout as is appropriate, or pair three to five of them together for a killer obliques circuit.
The Pallof press is an anti-rotation exercise, so the key is keeping your torso totally
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