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.

Backward Abdominal Stretch

The Backward Abdominal Stretch is an effective exercise that focuses on loosening and strengthening your abdominal muscles and lower back. This stretch helps improve your posture and may reduce tension in the lower back. Execution Begin in a seated position on the floor with your legs extended s

Ball Crunch (On Stability Ball)

The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the 'six-pack') draws the sternum toward the pelvis by rounding the back. The obliques on the sides stabilize the core by resisting lateral tilting and rotation. The transversus abdominis

Band Bicycle Crunch

The Band Bicycle Crunch is a dynamic exercise that takes your core strength and stability to the next level. Adding a resistance band not only challenges your abdominal muscles but also improves your coordination and balance. Execution Lie on your back with your knees bent and your feet flat on

Barbell Rollout

This exercise is a fantastic way to strengthen your core and improve your stability. The unique thing about the Barbell Rollout is that it not only trains your abdominal muscles, but also engages your shoulders, back, and arms, making it an excellent compound exercise. Execution Begin by placing

Barbell Rollout

If you are looking for an exercise that challenges both your core and upper body, the Barbell Rollout is an excellent choice. This exercise is unique because it not only trains your abdominal muscles, but also promotes stability and strength in your shoulders, back, and arms. Execution Begin by

Barbell Seated Twist

The Barbell Seated Twist is an effective exercise that focuses on strengthening and toning your core, with special emphasis on the obliques. This exercise offers a unique combination of strength training and flexibility, contributing to better posture and reduced back pain. Execution Sit on the

Barbell Seated Twist on Exercise Ball

The Barbell Seated Twist on Exercise Ball is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and stability. By combining a twisting movement with a barbell and using an exercise ball, this exercise offers a unique challenge that benefits both y

Barbell Side Bend

Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen responsible for rotating the torso and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis

Barbell Side Bends

Barbell Side Bends are an effective exercise that focuses on strengthening and toning your side muscles, also known as the obliques. This exercise offers a unique way to improve your core stability and flexibility while also working toward better posture. Execution Stand upright with your feet s

Barbell Standing Twist

The Barbell Standing Twist is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise offers a unique combination of strength training and mobility work, making it an excellent addition to any fitness routine. Execution

Bear Crawl

The Bear Crawl is a dynamic full-body exercise that improves strength, endurance, and coordination. It simulates the way a bear moves across the ground, creating a unique combination of strength training and cardio. Execution: Start on your hands and feet with your knees just above the ground.

Bent Knee Lying Twist (On Stability Ball)

The Bent Knee Lying Twist on a stability ball is an exercise for strengthening your core and improving spinal flexibility. This exercise combines the benefits of a traditional lying twist with the additional challenge of balancing on a stability ball, creating a more intense core workout. Execution

Bent-Knee Lying Twist

The Bent-Knee Lying Twist is a fantastic exercise for strengthening and stretching your core and lower back. This exercise not only helps improve your flexibility, but also promotes better posture and reduces back pain. Execution Lie on your back on a comfortable surface with your knees bent and

Bent-Over Dumbbell Kickbacks

Want to train your triceps effectively? Try Bent-Over Dumbbell Kickbacks. This exercise is ideal for strengthening and defining your triceps, while also lightly engaging your shoulders and upper back. Execution Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend you

Bent-Over Twist

The Bent-Over Twist is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise is unique because it engages not only your abdominal muscles but also your lower back, shoulders, and obliques for a complete core workout.

Bicycle Crunches

Introduction: The Bicycle Crunch is a dynamic abdominal exercise that targets not only your rectus abdominis and obliques, but also improves your coordination and balance. This exercise simulates pedaling a bicycle while rotating your upper body, providing an intense core workout. Execution: Lie on

Bicycle Crunches

Bicycle crunches are a dynamic abdominal exercise that trains not only your rectus abdominis and obliques, but also improves your coordination and balance. This exercise is unique because it combines a crunch with a cycling motion, giving you an intense workout that engages multiple muscle groups si

Bicycle Recline Walk

The Bicycle Recline Walk is a dynamic exercise that focuses on strengthening your core while also engaging your leg and glute muscles. This exercise combines the benefits of cycling movements with those of a reclined position, creating a unique challenge for your muscles without straining your back.

Bicycle Twisting Crunch

The Bicycle Twisting Crunch is a dynamic exercise that focuses on strengthening and defining your abdominal muscles, with a particular focus on the obliques. This exercise combines the benefits of cycling and crunches, making it an effective workout for creating a strong, streamlined torso. Executi

Boat Stretch

The Boat Stretch is an effective exercise that focuses on strengthening your core and improving your balance. This exercise is unique because it not only trains your abdominal muscles but also contributes to better posture and stability. Execution: Sit on the floor with your knees bent and your

Body Extensions

Looking to add an exercise to your routine that improves both your strength and flexibility? Body Extensions are a fantastic choice. This exercise not only helps build muscle strength but also improves your posture and flexibility, making it an excellent addition to any fitness routine. Execution

Body Rotation

The Body Rotation is a simple but effective exercise that focuses on improving your core stability and flexibility. This exercise not only helps strengthen your abdominal muscles but also improves the mobility of your spine. Execution Begin in a standing position with your feet shoulder-width ap

Bodyweight Kneeling to Hand Tap

The Bodyweight Kneeling to Hand Tap is a dynamic exercise that helps improve core stability, coordination, and balance. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for home workouts or as part of a warm-up routine. Execution Begin in a kneel

Bodyweight Lunge Rotation Left and Right

The Bodyweight Lunge Rotation Left and Right exercise is a dynamic movement that challenges not only your lower body but also tests your core and balance. The rotational movement activates your muscles in a unique way, leading to improved flexibility and strength. Execution Begin in a standing p