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.
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.
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.
254 exercises
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The Bodyweight Windmill is a dynamic exercise that focuses on flexibility, stability, and strength. This exercise is unique because it not only strengthens your core but also engages your shoulders, back, and hamstrings in an integrated way. Execution Begin with your feet positioned wider than s
The Bodyweight Windmill Cut is a dynamic exercise that focuses on flexibility, strength, and coordination. This exercise offers a unique combination of movements that challenge both your upper and lower body while also working on your core stability. Execution Begin in a standing position with y
The Broom Stick Twist primarily targets the obliques (internal and external). These muscles on the sides of the abdomen are responsible for rotating the torso and straightening the torso from a laterally tilted position (lateral flexion of the spine). In this exercise, you train them by performing t
Introduction: The Cable Crunch is an effective exercise for intensely training your abdominal muscles. By using a cable machine, you can adjust the resistance, providing a unique load on the abdominal muscles that traditional crunches do not achieve. Execution: Begin by setting the cable machine wi
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 oblique abdominal muscles on the sides stabilize the core by resisting lateral flexion and rotation. The tran
The Cable Pallof Press is an excellent exercise for improving core stability. This exercise not only helps strengthen your abdominal muscles, but also improves your balance and coordination by providing resistance against rotation. Execution Set the cable machine to chest height and attach a s
Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen that enable rotation of the torso and straighten the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis prim
The Cable Standing Russian Twist is a dynamic exercise that focuses on strengthening your core and improving torso rotation. This exercise is ideal for developing strong, functional abdominal muscles and improving your overall stability. Execution Set the cable machine to mid-height and attach a
The Cable Twist is a dynamic exercise that targets strengthening and defining your core, with a particular focus on the obliques. This exercise offers a unique combination of strength training and flexibility that not only helps you build a strong midsection, but also improves your overall posture a
The Cable Twist (up-down) is a dynamic exercise that focuses on strengthening and defining your core, with particular emphasis on the obliques. This exercise offers a unique combination of rotation and resistance, contributing to improved core stability and muscle definition. Execution Set the c
The Cable Twisting Pull is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique combination of strength and flexibility, helping you become stronger while also improving your posture and balance. Execution Set the cable m
The Cable Wood Chop is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise simulates the motion of chopping wood, but uses a cable machine, providing a controlled and effective workout for multiple muscle groups at once. Execution Set
The cable woodchopper primarily targets the obliques (internal and external). These muscles on the sides of the abdomen rotate the torso and straighten the torso from a laterally tilted position (lateral flexion of the spine). In this exercise, you train them by performing the function of rotation.
The Cat-Cow exercise is a fantastic way to strengthen your core, promote flexibility in your spine, and improve your posture. This exercise, which mimics the movements of both a cat and a cow, is simple to perform and requires no equipment, making it an excellent choice for both beginners and advanc
The Cat-Cow Stretch is a simple yet effective exercise that helps keep your back and neck flexible. This exercise is especially popular in yoga and is often used as a warm-up or to relax the spine. Instructions Start on your hands and knees with your knees under your hips and your hands direct
The Chest Fly Side Step is a dynamic exercise that combines the strength and flexibility of your chest muscles with the agility and coordination of your lower body. This exercise offers a unique combination of muscle activation and cardiovascular training, making it an excellent addition to any work
Chest Lift With Rotation is a dynamic exercise that targets strengthening your core, with a special focus on the oblique abdominal muscles and chest muscles. This exercise combines the traditional chest lift with a rotational movement, making it an excellent choice for improving overall core stabili
The Cobra Side Ab Stretch is a dynamic exercise focused on stretching and strengthening your side abdominal muscles. This exercise offers a unique combination of flexibility and strength training, making it an excellent addition to your fitness routine. Execution Begin in the cobra position: lie
The cocoon exercise is an effective way to strengthen your core while also improving your flexibility. This exercise combines the benefits of a crunch with a leg raise, giving your abdominal muscles a double impact. Execution Lie on your back on a comfortable surface, with your arms extended beh
Introduction: The Commando Plank Modification is a variation of the traditional plank that places additional emphasis on upper-body and core stability. This exercise strengthens not only your abdominal muscles but also your shoulders and arms while you work on your overall body balance. Execution:
The Crab Pose is a versatile exercise that not only improves your strength but also your flexibility and balance. This exercise targets multiple muscle groups and is a great addition to your fitness routine, especially if you are looking for a fun and challenging way to train your body. Execution
The Crab Toe Touch is a dynamic exercise that not only improves your coordination and balance but also trains a range of muscle groups. This exercise is unique because it promotes both strength and flexibility throughout your body while also providing a fun challenge. Execution Begin in a revers
The Crab Twist Toe Touch is a dynamic exercise that combines balance, flexibility, and strength. This exercise targets not only your core but also improves your coordination and agility through a unique combination of movements. Execution Begin in a reverse crab position, with your hands and fee
The Criss-Cross Elbow-to-Knee Crunch is a dynamic exercise that targets your core while also improving your balance and coordination. This exercise combines the traditional crunch with a twisting movement, making it an excellent choice for anyone who wants to train their abdominal muscles in a chall