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.

Motion Side Plank

The Motion Side Plank is a dynamic variation of the traditional side plank that improves not only your core stability but also your flexibility and balance. This exercise adds a movement element to the standard side plank, making it a challenging and effective workout for both beginners and advanced

Mountain Climber

The Mountain Climber is a dynamic exercise that helps improve your fitness while training multiple muscle groups. It is an excellent exercise for both strength and cardio, and the great thing is that you can do it almost anywhere without any equipment. Execution Begin in a plank position with yo

Oblique Cross Punch

Are you looking for an exercise that improves both your strength and coordination while also working your abs and obliques? Then the Oblique Cross Punch is for you. This dynamic movement combines the power of boxing with the precision of core training, giving you a full-body workout that is both fun

Oblique Crunch

Want a strong core and impressive obliques? Then the oblique crunch is your go-to exercise. This exercise specifically targets the obliques, helping improve posture and balance while creating an aesthetically appealing waist. Execution Lie on your back with your knees bent and your feet flat on

Oblique Stretch

The Oblique Stretch is a fantastic exercise for improving the flexibility and strength of your side muscles. This stretch not only helps reduce stiffness around your waist but also improves your overall posture and balance. Execution Begin in a standing position with your feet shoulder-width apa

Oblique Tucks

Do you want to add an exercise to your routine that not only strengthens your core but also focuses on your oblique muscles? Then Oblique Tucks are perfect for you. This exercise offers a unique way to define and strengthen your waist while also improving your balance and coordination. Execution

Penguin

The Penguin is an effective abdominal exercise that targets the obliques and improves core stability. This exercise is unique because it is low-impact yet highly effective for strengthening your core and defining your waist. Execution Lie on your back on a mat, with your knees bent and your feet

Pilates

Pilates is a form of exercise focused on strengthening your core muscles, improving your posture, and increasing your flexibility. What makes Pilates unique is that it trains not only your body but also engages your mind and breathing with every movement. Execution Start by finding a comfortable

Plank

The plank is a versatile exercise that focuses on strengthening your core while also engaging other muscle groups. It is a static exercise, meaning you hold a certain position for a certain amount of time. This makes it unique in its kind and offers various benefits for your overall fitness. Execut

Plank Bird Dog

Introduction: The Plank Bird Dog is a dynamic core-strengthening exercise that combines stability and balance. This exercise integrates the challenge of the plank with the coordination of the bird dog, making it an excellent choice for improving overall body control and functional strength. Executi

Plank Jacks

Introduction: Plank jacks are a dynamic variation of the traditional plank exercise. They combine the stability of a plank with the cardiovascular intensity of jumping jacks, creating a challenging full-body workout. Execution: Begin in a standard plank position with your hands directly under your

Plank Shoulder Taps

The Plank Shoulder Tap is a dynamic variation of the traditional plank that not only improves core stability but also challenges coordination and balance. By adding the shoulder tap, you increase the intensity while also working on shoulder stability. Execution Begin in a standard plank position

Plank Ski Jump

Introduction: The Plank Ski Jump is a dynamic exercise that improves core stability and explosive strength. It combines the traditional plank with a lateral “ski jump” movement, providing a challenging cardiovascular component. Instructions: Begin in a standard plank position with your hands und

Plank T Raise

The Plank T Raise is a dynamic core-strengthening exercise that builds stability and strength in your shoulders, chest, and abdominal muscles. It is a variation of the traditional plank that adds a rotation element, making it a challenging and effective workout. Instructions: Begin in a standard

Plank Thruster 1

The Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it both stabilizes your core and challenges your cardiovascular system, making it an excellent addition to any workout routine. Execution Begin in a plank position with y

Plank to Squat

Introduction: The Plank to Squat is a dynamic exercise that combines both strength and cardio. This exercise helps improve your stability, strength, and endurance through a combination of two popular movements: the plank and the squat. Execution: Begin in a standard plank position with your hands u

Plank Toe Taps to the Side (Side POV)

The Plank Toe Taps to the Side (Side POV) is a dynamic variation of the traditional plank that not only improves your core stability but also engages the flexibility and strength of your lower body. The addition of lateral movements challenges your muscles in a unique way. Execution: Begin in a

Push-Up on Knees

The push-up is a well-known compound exercise for the upper body and core muscles. Because of the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as th

Push-Up Rotation

Introduction: The Push-Up Rotation is a dynamic exercise that strengthens not only your chest muscles but also your core and shoulders. This exercise adds a rotational movement to the traditional push-up, making it an excellent choice for improving your overall body coordination and balance. Execut

Reverse Crunch (90-90)

Introduction: The Reverse Crunch (90-90) is an effective abdominal exercise that targets the lower abdominal muscles. This exercise not only helps strengthen these often-difficult-to-train muscles, but also improves your core stability and balance. Execution: 1. Begin by lying on your back on a ma

Rotation push up

De rotation(al) push up is een variatie op de push up. Deze variant legt meer nadruk op de vier stabiliserende spieren van de schouders (rotatoren manchet) en d...

Russian Leg Twists with Raised Feet

Introduction: Russian Leg Twists with Raised Feet is a dynamic exercise that focuses on strengthening your core and improving your balance. This variation of traditional Russian Twists increases the intensity by keeping your feet off the ground. Execution: Sit on the floor with your knees bent

Russian Twist

The Russian Twist is a dynamic exercise that focuses on strengthening your core, with a particular emphasis on the oblique abdominal muscles. This exercise is not only effective for building muscular strength, but also improves your balance and coordination. Execution Sit on the floor with your

Russian Twists

The Russian Twist is a dynamic exercise that targets your core, with a particular focus on the oblique muscles. This exercise is unique because it not only strengthens your abdominal muscles but also improves your balance and coordination through the twisting movement. Execution Sit on the floor