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.

Hollow Hold

The Hollow Hold is a powerful core-stability exercise that helps you develop a strong and stable torso. This exercise is unique because it requires you to engage your abdominal muscles intensely while your body is in an extended position, which contributes to better posture and performance in other

Hollow Hold

The Hollow Hold is a demanding core-strengthening exercise that helps you build stability and endurance in your core. This exercise is unique because it trains not only your abdominal muscles but also activates your deeper core muscles, which is essential for good posture and preventing injuries. E

In and Out Crunches

Intro: In and Out Crunches are a dynamic abdominal exercise that engages both the core muscles and hip flexibility. This exercise not only helps build a strong core, but also improves your balance and coordination. Execution: Begin seated on the floor with your knees bent and your feet flat on the

Incline Push-Up Rotation

Introduction: The incline push-up rotation is a dynamic exercise that strengthens not only your chest muscles but also your shoulders, arms, and core. This variation on the classic push-up adds a rotational movement that helps improve your balance and coordination. Execution: Begin with your hands

Iron Mikes

Iron Mikes can be viewed as a jumping variation of lunges. Instead of stepping forward with one foot or backward with the other foot, you do both simultaneously. This is naturally only possible by jumping so that you leave the floor completely. The position of the hands behind the head helps maintai

Jack Plank

Introduction: The Jack Plank is a dynamic variation of the traditional plank that not only improves core stability but also promotes cardiovascular fitness. This exercise combines the stability of a plank with the movement of jumping jacks, making it an excellent full-body workout. Execution: Begin

Kettlebell Ab Crunch

The Kettlebell Ab Crunch is an effective exercise for strengthening and toning your abdominal muscles. This exercise combines the benefits of a traditional crunch with the additional weight of a kettlebell, making your core work even harder. Instructions: Lie on your back with your knees bent an

King Cobra Pose

King Cobra Pose is an advanced yoga pose that requires flexibility, strength, and focus. This exercise is unique because it stretches and strengthens the back muscles while also opening the shoulders, arms, and chest. Execution Begin in Sphinx Pose: lie on your stomach with your elbows under you

Knee Lift + Twist

The Knee Lift + Twist is a dynamic exercise that improves both your balance and core strength. By combining a knee lift with a twist, you work not only your abdominal muscles but also improve your coordination and flexibility. Instructions Begin in a standing position with your feet hip-width ap

Knee to Elbow Crunch

The Knee to Elbow Crunch is a dynamic exercise that focuses on strengthening your core while also improving your coordination and balance. This exercise is unique because it not only trains your abdominal muscles but also actively engages the obliques, providing a comprehensive core workout. Execut

Knee Tucks

Knee Tucks are a dynamic exercise that focuses on strengthening your core while also challenging your balance and coordination. This exercise offers a unique combination of strength and stability training, ideal for anyone looking to improve their overall physical performance. Execution Begin in

Landmine Punch

Introduction: The Landmine Punch is a dynamic exercise that combines strength and explosiveness. It is an excellent way to train your upper body and core while also working on your coordination and balance. Execution: Place one end of a barbell in a landmine or secure corner. Stand with your f

Landmine Twist

The Landmine Twist is a dynamic exercise that focuses on strengthening your core and improving your rotational ability. This exercise offers a unique way to engage multiple muscle groups simultaneously, with an emphasis on the obliques. Execution Place one end of a barbell in a landmine or a s

Leg Circles Abs

Introduction: Leg Circles Abs is an effective exercise for strengthening your core and improving hip flexibility. This exercise not only helps build stability but also helps define your abdominal muscles. Execution: Begin by lying on your back with your arms at your sides and your palms facing down

Leg Lift Circles

The Leg Lift Circles exercise is a dynamic movement focused on strengthening and toning your lower body, with special emphasis on your abdominal muscles, hips, and thighs. This exercise combines the benefits of leg lifts with the added intensity of circular movements, making it an excellent choice f

Leg Lifts Swiss Ball

If you're looking for an effective way to strengthen your core and lower body, Leg Lifts with a Swiss Ball are an excellent choice. This exercise combines the benefits of leg lifts with the instability of a Swiss Ball, requiring your muscles to work harder to maintain your balance. Execution Lie

Leg Wipers

Introduction: Leg Wipers are a dynamic exercise that targets strengthening and defining your core while also improving your flexibility and balance. This exercise helps develop strong support for your entire body. Execution: Begin by lying on your back with your arms extended at your sides for stab

Low-to-High Chest Press with Resistance Band

The Low-to-High Chest Press with a resistance band is an effective exercise for strengthening and defining your chest muscles. This exercise offers a unique way to provide resistance from a low to a high position, resulting in full activation of the chest muscles. Execution Find a sturdy anchor

Lunge Step-Up

The lunge step-up is a lunge variation in which you not only rise up, but also extend the movement by bringing the back leg forward and upward instead of merely bringing it in. Stepping up increases the engagement of the leg muscles in general. Bringing the leg forward and upward increases the engag

Lying Crunch on Stability Ball

The (abdominal) crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of a 'six-pack') draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles at the sides stabilize the core by preventing lateral flexion and rotation. Th

Lying Leg Twist

The Lying Leg Twist is an effective exercise for strengthening your core and improving lower-back flexibility. This exercise also helps improve coordination and balance. Execution Lie on your back on a mat with your arms extended at your sides, palms facing down. Lift your legs and bend yo

Lying March

The Lying March is an effective exercise that focuses on strengthening your core and improving your stability. You perform this exercise by lifting your knees one at a time while lying down; it is unique because it trains both your abdominal muscles and hip flexors without requiring heavy equipment.

Lying Side Quadriceps Stretch

The Lying Side Quadriceps Stretch is an effective exercise for improving the flexibility and length of your quadriceps. This stretch helps reduce tension in your thighs and may contribute to better posture and range of motion. Execution Lie on your side on a comfortable surface. Support your h

Modified Commando Plank

Introduction: The Modified Commando Plank is a dynamic exercise that improves core stability and strength. It is a variation of the traditional plank in which you alternate between your forearms and hands. This movement adds an extra challenge to the exercise and activates a broader range of muscles