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.

Torso Rotation Swing

The Torso Rotation Swing is a dynamic exercise that focuses on strengthening and mobilizing your core and lower back. This exercise offers a unique combination of strength training and flexibility, making it ideal for anyone looking to improve overall body strength while also working on better postu

V Crunches

Looking to add an exercise to your routine that challenges both your upper and lower abdominal muscles? Try V Crunches. This exercise is unique because it combines a crunch with a leg raise, providing an intense workout for your entire core. Execution Begin by lying on your back with your legs e

V-Punch

The V-Punch is a dynamic exercise that strengthens both your upper body and core. This exercise combines the benefits of a traditional punch with an extra focus on your abdominal muscles, making it an excellent choice for anyone looking to work on their overall body strength and stability. Executio

Vertical Legs Crunches

The Vertical Legs Crunch is an effective abdominal exercise that focuses on strengthening and toning your core. This variation of the traditional crunch adds an extra challenge by keeping your legs vertical, providing a more intense workout for the abdominal muscles. Execution Lie on your back o

Weighted Crunch

Introduction: The Weighted Crunch is an effective abdominal exercise that helps build strength and definition in your core. Adding weight increases the intensity, leading to better results than a standard crunch. Execution: Begin by choosing a suitable weight, such as a weight plate or a medicine b

Weighted Crunch on Stability Ball

The (abdominal) crunch is one of the best-known abdominal exercises. The rectus abdominis (the basis of a ‘six-pack’) pulls the sternum toward the pelvis by rounding the back. The obliques at the sides stabilize the core by resisting lateral flexion and rotation. The transversus abdominis (beneath t

Weighted Medicine Ball Russian Twist

The weighted medicine ball Russian twist is a dynamic exercise that targets core strength, with particular emphasis on the oblique muscles. This exercise combines strength with flexibility and improves balance and coordination. Execution Sit on the floor with your knees bent and your feet flat o

Weighted Side Crunch With Voiceover

Introduction: The Weighted Side Crunch is an effective exercise for strengthening your oblique muscles. Using weights increases the intensity, leading to better muscle definition and strength. Execution: Start by choosing a suitable weight for your fitness level. Lie on your side with your legs ext

Weighted Twisting Sit-Up

The Sit-Up is a ‘classic’ exercise for the abdominal muscles (see technique). The exercise contains two important elements: rounding the back and raising the upper body. This ‘twisting variation’ adds a third element: rotating the torso. The rectus abdominis (the basis of the ‘six-pack’) draws the s

Weighted Twisting Sit-Up (Arms Crossed)

Introduction: The Weighted Twisting Sit-Up with crossed arms is a dynamic exercise that targets your core, with extra emphasis on the oblique abdominal muscles. Adding weight increases the intensity and strengthens not only your abdominal muscles but also improves your balance and coordination. Exe

Windshield Wipers

If you are looking for a challenging exercise that strengthens your core and improves your flexibility, Windshield Wipers are for you. This exercise, which gets its name from its resemblance to the movement of windshield wipers, is an excellent way to target your abdominal muscles, lower back, and o

Windshield Wipers

The Windshield Wipers exercise is a dynamic movement that focuses on strengthening and defining your core while also improving your flexibility and balance. This exercise simulates the movement of a windshield wiper, making it a unique way to challenge your abdominal muscles. Execution Lie on yo

Windshield Wipers

The Windshield Wipers exercise is a dynamic movement that improves core stability and flexibility. This exercise simulates the movement of a windshield wiper, providing a unique challenge for your abdominal muscles and lower back. Execution Lie on your back on a mat, with your arms extended besi

Windshield Wipers V2 - Men Example

The Windshield Wipers V2 exercise is an advanced variation that takes your core stability and flexibility to the next level. This exercise offers a unique combination of rotation and stabilization, strengthening not only your abdominal muscles but also your obliques and lower back. Execution Lie