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.

Criss-Cross Elbow-to-Knee Crunch

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

Criss-Cross Leg Raises

Criss-cross leg raises are a dynamic exercise that focuses on strengthening your core and improving your flexibility. This exercise combines the benefits of leg raises with a criss-cross movement, making it an excellent choice for anyone who wants to challenge their abdominal muscles and tone their

Cross-Leg Crunches

If you're looking for an effective way to strengthen your core while also improving your balance and coordination, Cross-Leg Crunches are an excellent choice. This exercise is unique because it targets not only the abdominal muscles but also the obliques and challenges your body's stability. Instru

Crunch

The (abdominal) 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 limiting lateral flexion and rotation. Th

Crunch (Legs on Stability Ball)

The crunch with legs on a stability ball is an effective abdominal exercise that targets the core muscles while also improving stability and balance. This variation of the traditional crunch adds an extra challenge through the stability ball, activating the deeper abdominal muscles more. Execution

Crunch (On Stability Ball, Arms Crossed)

The (abdominal) 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 at the sides stabilize the core by resisting lateral flexion and rotation. T

Crunch Frog on Floor

The Crunch Frog on Floor is a dynamic exercise that focuses on strengthening your core while also challenging your balance and coordination. This exercise is unique because it not only trains your abdominal muscles but also engages your legs and arms, providing a full-body workout. Execution Beg

Crunch Up

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 oblique abdominal muscles at the sides stabilize the core by limiting lateral tilting and rotation. The trans

Crunch With Feet Up

Do you want to strengthen your core while also working on better posture? Then the Crunch With Feet Up is an excellent exercise for you. This variation of the traditional crunch places extra emphasis on the lower abdominal muscles and helps develop a strong, stable core. Execution Lie on your ba

Crunch With Medicine Ball

The Crunch With Medicine Ball is a dynamic exercise that strengthens and improves the core muscles. Using a medicine ball adds extra resistance, making it a more intense workout than the traditional crunch. Execution Lie on your back with your knees bent and your feet flat on the floor. Hold t

Crunches

Crunches are a classic abdominal exercise that focuses on strengthening and toning your core. They are simple to perform and require no equipment, making them an excellent choice for both beginners and advanced athletes. Execution Lie on your back with your knees bent and your feet flat on the f

Curl Up With Both Knees Lifts

Introduction: The Curl Up With Both Knees Lifts is a dynamic abdominal exercise that targets core stability and strength. This exercise combines the traditional curl-up with a knee lift, training not only your abdominal muscles but also your hip flexors and balance. Execution: Lie on your back w

Dead Bug Leg Extension

The Dead Bug Leg Extension is an effective core stability exercise that targets strengthening your abdominal muscles and improving your body coordination. This exercise helps develop a strong foundation, which is essential for performing daily activities and other sports. Execution: Lie on your

Decline Bench Ab Crunch

The Decline Bench Ab Crunch is a powerful exercise that targets strengthening and defining your abdominal muscles. The decline position of the bench challenges your core more, resulting in a more intense workout compared with traditional crunches. Execution Find a decline bench and set it to an

Decline Bench Oblique Crunches Bodyweight

Looking to add an exercise to your routine that not only strengthens your core but also specifically targets the obliques? Bodyweight Decline Bench Oblique Crunches are an excellent choice. This exercise combines the intensity of a decline crunch with targeted action on the obliques, giving you a po

Decline Bench Oblique Crunches with Dumbbells

Want to train your core and obliques effectively? Try decline bench oblique crunches with dumbbells. This exercise combines the benefits of a decline crunch with the added resistance of dumbbells, intensely targeting your obliques and core muscles. Execution Set up the decline bench and hold a d

Decline Bench Sit-Up

If you're looking for an effective way to train your abdominal muscles, the decline bench sit-up is an excellent choice. This exercise uses a decline bench, requiring your abdominal muscles to work harder to lift your body. The unique advantage of this exercise is that it allows you to train your co

Decline Crunch

The Decline Crunch is an effective abdominal exercise that targets strengthening your lower abdominal muscles. The decline position of the bench increases the exercise intensity, resulting in greater muscle activation compared with a standard crunch. Execution Set up the decline bench and lie

Decline Sit-Up

Active muscles: Abdominals: Rectus abdominis (straight abdominal muscle) External oblique (outer oblique abdominal muscle) Internal oblique (inner oblique abdominal muscle) Transversus abdominis (transverse abdominal muscle, or 'corset muscle') Pelvis: Psoas major Iliacus Legs: Rectus fe

Decline Sit-Ups (Bodyweight)

Decline sit-ups using only your body weight are a fantastic way to strengthen your core. This exercise adds an extra challenge to the traditional sit-up by making gravity work against you as you come up. This makes it an effective way to train your abdominal muscles. Execution Find a decline ben

Decline Sit-Ups with Dumbbells

Want to take your abdominal muscles to the next level? Try decline sit-ups with dumbbells. This exercise combines the traditional sit-up with added resistance, making your core work even harder. The unique advantage of this variation is that you not only train your abdominal muscles, but also build

Diagonal Arm and Leg Lift

Looking for an exercise that improves your balance while training multiple muscle groups at the same time? Try the Diagonal Arm and Leg Lift. This exercise is ideal for strengthening your core while also working your back, glutes, and shoulder muscles. Execution: Begin on your hands and knees wi

Diagonal Cable Chop

The Diagonal Cable Chop is a dynamic exercise that combines strength, flexibility, and coordination. This exercise is unique because it challenges both your upper and lower body, making it an excellent addition to any workout routine. Execution Set the cable machine to the highest position with

Diagonal Chop Left

The Diagonal Chop Left is a dynamic exercise that combines strength, flexibility, and coordination. This exercise involves moving a weight or resistance band diagonally from above your right shoulder downward toward your left hip, making it a unique way to engage multiple muscle groups simultaneousl