Are you an avid exerciser or fitness enthusiast looking to tone up your obliques? If so, then we have the perfect workout plan for you.
Our list of the best exercises for obliques will give you a comprehensive selection of dynamic moves that allow you to target those abdominal muscles in all directions.
Whether your goal is six-pack abs or just firmer, stronger core, these exercises provide great results and add variety to your routine.
Read on and learn about the top workouts that can help build an impressive set of pro-athletic abs:
Killer Oblique Workout
Let’s take a look at some result-driven oblique stretches that are sure to do wonders:
1. Bird Dog
The Bird Dog is amongst the top oblique exercise that works the obliques and deep core muscles while improving overall core stability and balance.
It also helps strengthen the muscles of the back, glutes, and shoulders, promoting proper posture and reducing the risk of lower back pain.
Step-Wise Guide:
- Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.
- Extend your right arm straight and your left leg straight behind you, both parallel to the ground. 3. Keep your core engaged and maintain a stable and neutral spine.
- Hold this position for a few seconds, focusing on balance and stability.
- Slowly return your right arm and left leg to the starting position.
- Repeat the movement on the opposite side, extending your left arm and right leg.
Tips
- Avoid arching your lower back or rounding your upper back during the exercise. Keep your spine neutral and stable.
- Focus on maintaining a straight line from your fingertips to your toes.
- Start with smaller movements and gradually increase the duration and range of motion as you become more comfortable and stable.
2. Cable Woodchop
The Cable Woodchop is an excellent exercise for targeting the oblique muscles and improving rotational strength and power. It mimics real-life twisting movements and enhances core stability, balance, and coordination.
Step-Wise Guide:
- Stand with your feet shoulder-width apart, perpendicular to the cable machine or resistance band anchored at waist height.
- Grasp the handle with both hands and step away from the anchor point, holding the handle at one side of your body.
- Keep your arms extended and rotate your torso away from the anchor point, pulling the cable diagonally across your body and toward the opposite hip.
- Pivot on your back foot and rotate your hips and shoulders, engaging your obliques.
- Slowly reverse the movement, returning to the starting position with control.
- Repeat the exercise for the desired number of repetitions, then switch to the opposite side.
Tips
- Start with lighter resistance and focus on proper form and technique before increasing the weight.
- Keep your core engaged and maintain control throughout the exercise, avoiding any jerking or excessive twisting motion.
- Exhale during the exertion phase (pulling the cable) and inhale during the return phase.
3. Offset Dumbbell Squat
The Offset Dumbbell Squat is one of the best exercises for obliques to do at home as it targets the obliques by adding an asymmetrical load, challenging the core muscles to stabilize and resist rotation.
It also strengthens the quadriceps, hamstrings, and glutes while improving lower body strength and stability.
Step-Wise Guide:
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand and letting it hang by your side.
- Keep your chest up, engage your core, and maintain a neutral spine throughout the exercise.
- Initiate the squat by pushing your hips back and bending your knees, keeping your weight on your heels.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Push through your heels to return to the starting position, maintaining control of the weight.
Tips
- Keep your core engaged throughout the exercise to maintain stability and balance.
- Maintain proper form by ensuring your knees are aligned with your toes, and your chest is lifted throughout the movement.
- Start with a lighter dumbbell to focus on proper technique before progressing to heavier weights.
Best Oblique Exercises No Equipment
Don’t you have any equipment and still want to develop killer obliques? We have got you covered with these no equipment oblique exercises:
4. Bicycle Crunch
The Bicycle Crunch is an effective exercise for targeting the oblique muscles and building core strength. It also engages the rectus abdominis (six-pack muscles) and improves overall core stability and flexibility.
Step-Wise Guide:
- Lie flat on your back with your hands placed behind your head, elbows out to the sides, and legs raised and bent at a 90-degree angle.
- Lift your head, neck, and shoulders off the ground, engaging your core muscles.
- Start by bringing your right elbow and left knee toward each other while extending your right leg straight.
- As you bring your right elbow and left knee together, twist your torso to the right, making sure to keep your lower back on the ground.
- Repeat the movement on the other side, bringing your left elbow and right knee toward each other while extending your left leg straight.
- Continue alternating sides in a fluid, cycling motion.
Tips
- Focus on quality rather than speed. Perform the exercise slowly and with control to engage the oblique muscles effectively.
- Avoid pulling on your neck with your hands. Instead, keep your hands lightly supporting your head and use your abdominal muscles to lift your upper body.
5. Side Plank
The side plank could be the best bet if you are looking for a no-equipment oblique workout.
It improves lateral core strength, stability, and helps develop better posture. Additionally, it can enhance shoulder stability and improve overall body alignment.
Step-Wise Guide:
- Start by lying on your side with your forearm resting on the ground, elbow directly under your shoulder.
- Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your feet.
- Engage your core muscles and hold the position, ensuring your body doesn't sag or rotate.
- Aim to maintain the side plank for a specific duration, such as 30 seconds to a minute, then switch to the other side.
Tips
- Keep your neck aligned with your spine, looking straight ahead, and avoid letting your head drop or tilt.
- Engage your core muscles fully throughout the exercise to maintain stability.
- If the full side plank is too challenging, modify by bending your bottom knee and placing it on the ground for added support.
Over To You
Regularly incorporating oblique exercises into your workout routine and adopting a healthy lifestyle that includes a balanced diet and adequate rest can sculpt strong, toned obliques that complement your overall physique.
Whether you aim to enhance your athletic performance, improve your posture, or achieve a more defined midsection, dedicating time and effort to oblique exercises will undoubtedly yield positive results.
So, get started today, stay consistent, and enjoy the benefits of a strong and well-defined set of obliques that enhance your appearance and contribute to your overall fitness and well-being.
