Oblique Exercises: Training Guide and Technique

Explore oblique exercises with or without equipment. Learn how rotation, core bracing, and controlled technique shape your training.

Oblique exercises train the muscles along the sides of the torso through movements such as rotation, side bending, and controlled core bracing.

About oblique exercises

This category includes bodyweight movements as well as exercises using cables, dumbbells, kettlebells, or medicine balls. The training demand varies: some exercises emphasize active trunk rotation, while others challenge you to resist rotation or side flexion. Select a variation that suits your experience, equipment, and current training plan.

Practical technique

Keep your ribs and pelvis controlled and move through the torso without forcing the range of motion. When using external load, start light enough to maintain steady breathing and precise control. Stop if you feel sharp or unusual pain, and adjust the load, tempo, or range as needed.

45 Degree Side Bend

If you're looking for an effective way to strengthen your core and obliques, the 45 Degree Side Bend is an excellent choice. This exercise offers a unique combination of flexibility and strength training, targeting the sides of your abdominal muscles. Execution Begin by standing with your feet s

45-Degree Bicycle Twist Knee to Elbow

The 45-Degree Bicycle Twist Knee to Elbow is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise combines the classic bicycle movement with a twist, making it an excellent choice for anyone looking to take their work

90 Degree Heel Touch

The 90 Degree Heel Touch is an effective abdominal exercise that targets the obliques and improves core stability. This exercise is unique because it not only strengthens the abdominal muscles but also helps improve your balance and coordination. Execution Lie on your back on a mat with your kne

Ab Crunch Machine

The (ab) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the “six-pack”) pulls the sternum toward the pelvis by rounding the back. The transverse abdominis (beneath the obliques) pulls the abdominal wall inward and thus acts as a natural weight

Ab Scissors

Introduction: The Ab Scissors exercise is an effective way to strengthen your core and improve the flexibility of your hips. This exercise primarily targets the abdominal muscles and helps develop a tight, flat stomach. Execution: Lie on your back with your hands under your glutes for support. Lift

Ab Wipers

The Ab Wipers exercise is an excellent way to strengthen your core and define your abdominal muscles. This exercise not only helps build muscle mass but also improves your balance and stability. Execution Lie on your back on a mat, with your arms extended alongside your body for stability.

Abdominal Air Bike

The Abdominal Air Bike trains the abdominal muscles and the quadriceps muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by preventing lateral flexion and rotation. The t

Abdominal Crunches

Abdominal Crunches are a classic and effective way to strengthen your core. This exercise focuses on firming and toning your abdominal muscles, making it ideal for anyone who wants to work on their abdominal definition. Execution Lie on your back with your knees bent and your feet flat on the fl

Abdominal Stretch

The Abdominal Stretch is a fantastic exercise for stretching and relaxing your abdominal muscles after an intense workout. This stretch helps reduce muscle tension and improves the flexibility of your core, which is essential for good posture and range of motion. Execution Begin by lying face do

Air Twisting Crunch

Looking for an exercise that challenges both your abs and your coordination? Try the Air Twisting Crunch. This dynamic movement combines the traditional crunch with a twist, training not only your rectus abdominis but also your obliques. What makes this exercise unique is that it helps you develop a

Alternate Crunches

Alternate crunches are a dynamic way to strengthen your core, focusing on the abdominal muscles and obliques. This exercise is ideal for improving your stability and coordination while also working toward a tighter abdomen. Execution Lie on your back on a mat, with your knees bent and your feet

Alternate Heel Touches

The Alternate Heel Touches exercise is a fantastic way to strengthen your core and target your obliques (the side abdominal muscles). This exercise is unique because it not only engages your abdominal muscles, but also improves your coordination and flexibility. Execution Lie on your back on the

Alternate Knee Tucks

Want an exercise that strengthens your core and improves your balance? Try Alternate Knee Tucks. This dynamic movement not only challenges your abdominal muscles but also improves your coordination and stability. Instructions Begin in a high plank position with your hands directly under your sho

Alternate Leg Pull

The Alternate Leg Pull is a dynamic exercise that focuses on improving flexibility, balance, and strength in the lower-body muscles. This exercise is unique because it challenges not only your muscles but also improves your coordination and stability. Execution Begin in a standing position with

Alternate Leg Raise

The Alternate Leg Raise is an effective exercise that focuses on strengthening your core and improving flexibility in your hips. This exercise is unique because it trains not only your abdominal muscles but also your lower back, helping you build balanced core strength. Execution Lie on your bac

Alternate Oblique Crunch

The Alternate Oblique Crunch is an effective exercise for strengthening and defining your obliques. This exercise not only helps build a strong core, but also improves your balance and stability. Execution Lie on your back with your knees bent and your feet flat on the floor. Place your hands

Alternate Oblique Crunch

The Alternate Oblique Crunch is an effective abdominal exercise that targets the oblique muscles. This exercise not only helps strengthen your core, but also improves your balance and coordination. Execution Lie on your back on a mat with your knees bent and your feet flat on the floor. Pl

Alternate Star Crunches

The Alternate Star Crunch is a dynamic exercise that focuses on strengthening and toning your core while also improving your coordination and balance. This exercise is unique because it activates both the abdominal muscles and the obliques while simultaneously introducing a cardio element. Executio

Alternating Dumbbell Starfish Crunch

The Alternating Dumbbell Starfish Crunch is a dynamic exercise that targets your core while also improving your coordination and balance. This exercise combines the benefits of a traditional crunch with an extra challenge from using dumbbells, training not only your abdominal muscles but also your a

Alternating Lunge With Rotation

The Alternating Lunge With Rotation is a dynamic exercise that challenges not only your lower body, but also tests your core and balance. By adding the rotational movement, you add an extra dimension to the traditional lunge, creating a more intensive workout for your muscles. Execution Begin in

Alternating Oblique Sit-Ups

Looking for an exercise that strengthens your core while targeting your obliques? Try Alternating Oblique Sit-Ups. This exercise is a fantastic way to train your abdominal muscles dynamically, with a focus on the obliques. What makes this exercise unique is that it not only improves your core stabil

Alternating Toe Tap

The Alternating Toe Tap is a dynamic exercise that focuses on improving your coordination, balance, and lower-body strength. This exercise is unique because it not only trains your muscles but also boosts your cardiovascular system without requiring heavy equipment. Execution Begin in a standi

Arm Rotation Knee Lift

The Arm Rotation Knee Lift is a dynamic exercise that improves both your coordination and balance. By combining arm rotations and knee lifts, you work on your core stability while also training your shoulders and lower body. Execution Begin in a standing position with your feet shoulder-width ap

Assisted Sit-Ups

Assisted Sit-Ups are a fantastic way to strengthen your core with a little help. Whether you are just starting out or need additional support, this exercise offers unique benefits for building strength and stability in your abdominal muscles. Execution Lie on your back with your knees bent and y