The core is frequently conflated with the “six-pack,” the six-partite visual supremo of abdominal power—but there is much more to it than that. Mistreat them, sure, but don’t overlook them on the way to those abs! The obliques, the muscles in your core that enable side-to-side movement, as well as your torso to twist and turn and help with spinal stability, are one of the most under-appreciated players in your core game. With a weak set of obliques, you’re not just selling yourself physically short; you may actually be limiting your body’s functionality.

If you want to ramp up your athletic performance, unlock better posture and get a more chiseled midsection, you need to focus on oblique exercises. In this guide we’re going to get to the bottom of why those muscles are so important and how the best oblique exercises can make it into your routine.

What Are Oblique Exercises and Why Are They Important?

The obliques are composed of two sets of muscles that function together:

• External Obliques Are near the surface and can be seen when developed. They help rotate and lateral extend your torso.
• The Inner Obliques (which are beneath the obliques) are also important for core stability movement and are along for the ride when we move.

These muscles also are not only helping you become a side-plank-superstar. They stabilize your spine, enhance balance under rotation stress, and help your side-bending action have its best side-to-side movement. Ignore it, and you’re leaving a weak link in your chain of core strength.

Why Strengthen Your Obliques?

For decades, conventional ab workouts like crunches have dominated the fitness world. But zeroing in on the six-pack is like training for a sprint without worrying about your strength. Here’s (another reason) why working your obliques is so important:

• Improved Sporting Performance: Those athletes that need rotational power, like a baseball hitter, tennis player or swimmer, need strong obliques.
• Supports the Spine: If we’re weak in our obliques, our ‘chest opener’ turns into a hunched posture which we all know is a certain path to injury. Again, by developing these muscles, lower back strain is kept to a minimum.
• Balance Aesthetics: I know the 6 pack abs looks great visually, but some nice made obliques will bring you that balanced look for an apparent V-Look.

The obliques are part of the team with the other muscles of your core to help you stay balanced while doing complex movements. Ignoring them leads not only to imbalances in strength, but also imbalances in how efficiently your body works.

Also Read: The Best Dumbbell Tricep Exercises to Build Stronger Arms

Best Oblique Workouts

Now, not all exercises are created equal — especially when it comes to hitting the obliques. Below, we’ve broken down oblique exercises into three categories that cater to all fitness levels and types.

Bodyweight Exercises

These don’t require any equipment and are great for beginners and people who want easy exercises to do at home.

Bird Dog

• Strengthens obliques, stabilizes the lower back, and enhances balance.
• How to: Start on all fours with one arm and the opposite leg extending in opposite directions. Pause, and then reverse sides.
• How to do it: ( Kettlebell recommended ) 3 sets of 12 reps per side.

Side Plank

• A no fuss exercise to hit the obliques.
• Instructions: Your body should form a straight line, supported by one forearm and the side of one foot. Raise your hips and hold the pose.
• Then switch sides and repeat. “It can be one or the other or both,” says Di Sapio. Recommended: 2–3 sets of 30–40 seconds per side.

Heel Tap

• Attacks the obliques, especially through side-to-side crunching.
• How to do it: Lie on your back with bent knees. Lie on your back with your shoulders lifted a few inches off the ground and reach up and over to each heel.
• Suggested: 3 sets of 15 taps to either side.

Weighted Exercises

• Engage obliques while strengthening the rest of your body, and get more out of your workout.

Dumbbell Side Bend

• Great for targeting your obliques.
• How to do it: Stand holding a dumbbell in one hand, and bend over to that side while keeping a straight torso.
• Try this: 3 sets of 10 reps each side.

Cable Chop (or Wood Chop)

• Builds Rotational Power and Hits Obliques at Multiangles.
• Instructions: Use a cable machine or resistance band to pull diagonally across your body from a high position or a low position.
• Recommended: 3 sets of 12 repetitions on each side.

Landmine Rotation

• An effective movement to increase rotational power.
• Directions: Anchor one end of a barbell to ground and hold it with both hands, swinging side to side.
• 3 sets of 10 reps per side What to do: Stand with one dumbbell on the ground between your feet.

Core and Rotational Stabilization Exercises

These are great for explosive dynamic movements, with the ability to customise resistance to improve rotational strength.

• Russian Twist

Lateral twist to add oblique engagement.

Instructions: Sit on the floor with knees bent and lean back slightly while twisting your torso clockwise and counterclockwise (with the weight or medicine ball) from side to side.

Recommended: 3 sets of 15 rotations (15 each side).

• Windshield Wipers

Excellent for developing rotational oblique strength.

How to do it: Lie on your back and lift your legs up so that they are pointing toward the ceiling. Gently lower your legs from side to side without letting them touch the ground.

Prescribed: 3 sets of 8 reps.

• Side Plank with Reach Under

Tacks on rotational difficulty to the traditional side plank.

How to do it: Start in a side plank, twist your body and reach down and under.

Reps: 8 per side recommended: 2–3 sets.

How to Incorporate Oblique Training into Your Routine

Building core strength for fitness is all about consistency. This is how you can add oblique exercises to your routine seamlessly:

• Fit in 2 to 3 days of oblique exercises during your workout.
• Combine oblique exercises with bigger compound moves like squats or deadlifts to get at your stabilizing muscles.
• Introduce some rotational drills into your warm-ups as well, as they are very functional.
• If aesthetics are important to you, track your progress and fat loss methods. Remember, abs — and obliques — are only visible with a combination of strength training and lower body fat.

Tips to Avoid Injuries

Oblique workouts strain muscles near your spine and core. Perfect form is not just one option; it is the only option. Follow these principles:

• Lift Light To begin with – Not heavy right in the start. This is that form is key, not load.
• Brace Your Core: Your abs should be continuously active to safeguard your low back.
• Control Movement: Never just go through the reps. Concentrate on form and control the movement.
• Dynamic stretching before and static stretching after.

Oblique Training Complements Balanced Core Development for the Following Reason

Balanced abs are key to looking good — and feeling good — in the long term. The obliques provide a support system that can prevent injuries and keep you moving and performing optimally. Whether looking to add to your waist performance-wise or aesthetically, obliques aren’t a muscle group to neglect.

Picture yourself lifting heavier weights like it’s a feather, avoiding back pain due to posture issues, or rotating like gold on the field or on the court. That’s the untapped potential that oblique training can unleash.

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