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.

Scissor Kicks

Scissor Kicks are a dynamic core exercise that focuses on strengthening and defining your abdominal muscles and hip flexors. This exercise is unique because it requires both core stability and leg mobility, making it an excellent choice for a well-rounded workout. Execution Lie on your back on a

Seated Floor Crunches

Seated Floor Crunches are a fantastic way to strengthen your core without needing much space or equipment. This exercise is ideal for both beginners and advanced exercisers because it helps build strength in your abdominal muscles while minimizing pressure on your back. Execution Sit on the floo

Seated Flutter Kicks

Looking for an exercise that strengthens your core while challenging your lower body? Try Seated Flutter Kicks. This exercise is not only effective for building strength and endurance, but also improves your coordination and stability. Execution Find a comfortable spot on the floor and sit with

Seated Side Stretch

The Seated Side Stretch is a simple yet effective exercise that targets stretching the side muscles. This exercise helps improve your flexibility and may reduce tension in your back and shoulders. Execution Sit on the floor with your legs crossed or extended in front of you. Inhale and extend

Seated Spinal Twist

The Seated Spinal Twist is an excellent exercise for improving the flexibility of your spine and reducing tension in your back. This exercise also helps stimulate digestion and strengthen your abdominal muscles. Instructions Sit on a mat with your legs extended straight out in front of you. Be

Shoulder Taps Modification

Introduction: Shoulder taps are a fantastic exercise for improving core stability and shoulder strength. This modification makes the exercise more accessible if you are still building up to the full plank position. Execution: Begin in a high plank position with your hands directly under your sho

Side Bridge Left

The Side Bridge Left is a powerful exercise that focuses on strengthening your core, with special emphasis on the obliques and lower back. This exercise is ideal for improving your balance, stability, and posture. Execution Lie on your right side with your legs extended and your feet stacked.

Side Bridge Modification 1 Right

The Side Bridge Modification 1 Right is a fantastic exercise for improving core stability and strength. This variation specifically targets the right side of your body, providing focused training that helps build balanced muscle development and prevent injuries. Execution Begin by lying on your

Side Bridge Modification 2 Left

The Side Bridge Modification 2 Left is a fantastic exercise for improving core stability and strengthening your obliques. This variation places extra emphasis on the left side of your body, helping correct uneven loading and improve your balance. Execution Begin lying on your right side, with yo

Side Bridge Modification 2 Right

The Side Bridge Modification 2 Right is an excellent exercise for improving core stability and strengthening your obliques. This variation emphasizes the right side of your body and is ideal for creating balance and symmetry in your core. Execution Begin lying on your right side, with your legs

Side Bridge Right

The Side Bridge Right is a challenging exercise focused on strengthening your core and improving your stability. This exercise offers unique benefits for your obliques and helps build strong, balanced posture. Execution Lie on your right side with your legs extended and your feet stacked. Supp

Side Crunches

The side crunch is an effective exercise for training your obliques. This exercise not only helps shape a toned waist but also improves your overall stability and balance. Execution Lie on your side with your legs stacked and your knees slightly bent. Place your forearm on the floor for st

Side Plank

Plank exercises are stabilizing exercises. By holding a plank position, the muscles in the lower back, abdomen, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. Because it is performed sideways, the emphasis in the abdomen shifts more toward the oblique abdom

Side Plank

The side plank is an effective exercise for improving core stability and strengthening the oblique muscles. This exercise also helps improve balance and posture. Execution Lie on your side with your legs extended and your feet stacked. Support yourself on your forearm with your elbow direc

Side Plank Hip Lift

The Side Plank Hip Lift is a dynamic variation of the traditional side plank that focuses on strengthening your core, with particular emphasis on the obliques and hip abductors. This exercise combines the stability of a plank with the movement of hip lifts, making it an excellent choice for anyone w

Side Plank Oblique Crunch

The Side Plank Oblique Crunch is a dynamic exercise that focuses on strengthening your core, with particular emphasis on the oblique abdominal muscles. This exercise combines the stability of a side plank with the dynamic movement of a crunch, making it an excellent choice for anyone who wants to st

Side Plank With Hip Lift

The Side Plank With Hip Lift is a dynamic variation of the traditional side plank that focuses on strengthening your core, with additional emphasis on the obliques and hips. This exercise combines balance, strength, and stability, making it an excellent addition to your fitness routine. Execution

Side Push-Up

The Side Push-Up is a variation of the traditional push-up that focuses on strengthening your obliques, shoulders, and triceps. This exercise offers a unique way to train your upper body by using a different angle, providing a challenging and effective workout. Execution Lie on your side on the

Side Stretch With Overhead Reach

The Side Stretch With Overhead Reach is a simple yet effective exercise that focuses on improving your flexibility and strengthening your side muscles. This exercise not only helps build upper-body strength, but also improves your posture and reduces the risk of injuries by increasing your range of

Side-Lying Floor Stretch

The Side-Lying Floor Stretch is a simple yet effective exercise that targets stretching the side of your body. This exercise helps improve your flexibility and may reduce tension in your side and back. Execution Lie on your side on the floor, with your legs extended and your arms alongside your

Side-Lying Leg Lifts

Side-Lying Leg Lifts are an effective exercise for strengthening your hips and thighs. This exercise helps improve your stability and balance, which is particularly useful in various sports and daily activities. Execution Lie on your side on a mat, with your legs stacked and your body in a str

Side-to-Side Push-Up

The Side-to-Side Push-Up is a dynamic variation of the classic push-up that challenges not only your chest muscles but also places additional focus on your shoulders, triceps, and core stability. By moving sideways, you introduce a unique element that forces your body to adapt and stabilize, leading

Side-to-Side Rotation

The Side-to-Side Rotation 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 trains not only the rectus abdominis but also the obliques and deeper core muscles. Execution Begin in a stand

Single Arm Knee Tap

Want to add a dynamic exercise to your routine that challenges both your coordination and core muscles? Try the Single Arm Knee Tap. This exercise is unique because it not only trains your abdominal muscles but also improves your balance and functional strength. Execution: Begin in a high plank