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- The 12 Best Oblique Exercises For a Stronger Core
The 12 Best Oblique Exercises For a Stronger Core
by
lauren mazzo
POPSUGAR Photography | Chaunté Vaughn / SAM KANG
Doing core work is satisfying in part because of the burning feeling you get in your ab muscles, but it’s also important for so many reasons. Building a strong, stable core helps with your overall strength and mobility, as well as preventing injury and reducing pain, including lower-back pain. And that core umbrella includes your internal and external obliques, the muscles that wrap around either side of your abdominal area. These muscles are responsible for bending your torso forward and sideways, rotating your torso, and helping provide stability for your hips and lower back.
Classic ab moves like planks and crunches will slightly activate your obliques, but they don’t put the majority of the focus on these muscles. To specifically target both your internal and external obliques, your best bet is to pick specific moves designed for that purpose. And we’ve got 12 oblique exercises that work those muscles – as well as other important parts of your core, including your transverse abdominis (your deep core) and your rectus abdominis (the muscles along the front of your stomach). In all, these oblique exercises will help you create a powerful core so you can move more efficiently.
We included bodyweight oblique exercises and weighted oblique exercises, as well as oblique exercises for beginners and more advanced oblique exercises, so there’s something for everyone. You can add one or two of these oblique exercises into your next workout, or use the list to put together an oblique-focused ab circuit. To do that, just pick three of these oblique exercises; do each one for 30 seconds, repeating on both sides if needed; and do three rounds, resting as needed between rounds. We promise, you’ll be feeling the burn the next day.
– Additional reporting by Dominique Michelle Astorino, Maggie Ryan, and Mirel Zaman
POPSUGAR Photography | Chaunté Vaughn
Oblique Crunch
This twisted crunch places more of the work on your oblique muscles instead of your rectus abdominis, which run up the front and center of your abs.
- Start lying face-up on a mat with your knees bent and your feet flat on the mat. Your heels should be about a foot away from your glute muscles.
- From this position, lower both legs to the right side of your body. Your right leg should be touching the ground, and your left leg should be stacked on top of the right. Your upper back and shoulders should be flat on the mat.
- With your hands behind your head or crossed in front of your chest, engage your core (gently brace your abdominal muscles) and slowly lift your shoulders and back off the ground, performing a crunch.
- With control, lower to the starting position. That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Dead Bug
The dead bug is a classic core-strengthening exercise, and it recruits your obliques as well as your deep core muscles.
- Lie face-up on the floor with your legs in tabletop position, shins parallel to the floor and knees bent at a 90-degree angle. Press your palms into your thighs just below your knees.
- Press your lower back into the floor. Keeping your ribs and pelvis still, lengthen your right arm and leg and lower them until they are just above the floor.
- Return to the starting position and repeat on the left side. That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Seated Russian Twist
This classic oblique exercise works all of your abdominal muscles. Go slowly with these to maintain form. If it’s too easy, add a weight (shown in the next slide). If it’s too challenging, allow your heels to rest on the floor.
- Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the floor, so you’re balancing on your glutes. Keep your back flat.
- Keeping your core engaged, twist your upper body to the right, being careful not to move your hips or knees.
- Return to the center, then twist to the opposite side. That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Bicycle Crunches
You may have done bicycle crunches countless times without knowing they’re an oblique exercise. Focus on rotating your rib cage (not just your elbows) to make sure you’re really engaging those muscles.
- Lie face-up on the floor with your legs extended and fingers interlaced behind your head. Pressing your lower back into the ground, draw both knees in toward your chest and lift your shoulder blades off the ground.
- Straighten your right leg so it’s hovering just above the floor while turning your upper body to the left, bringing your right elbow toward your left knee. Make sure your rib cage is moving and not just your elbows.
- Repeat on the opposite side: extend your left leg, draw your right knee in, and reach your left elbow toward your right knee.
- That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Side Plank
Side planks are a simple but essential oblique exercise for building core stability. If this is too difficult, try staggering your feet so the top foot is in front of your other foot on the floor.
- Lie on your right side on a mat. Prop yourself up on your forearm, making sure your shoulder is right over your elbow. With your legs fully extended, stack your left foot on top of your right.
- Press into your right foot and elbow to lift your hips up into a side plank, forming a straight line from head to heels. Keep your neck long, and make sure your hips are stacked; don’t allow your hips to tilt forward or backward.
- Hold this position.
POPSUGAR Photography | Chaunté Vaughn
Plank Hip Dips
Adding a hip dip makes side planks even harder and amps up the burn you feel in your obliques. Be sure to keep your chest open and try not to bend at the hips.
- Begin in an elbow plank on your left side with straight legs and your feet stacked. Place your right hand on your hip or extend it toward the ceiling. Make sure your feet, hips, and shoulders are all aligned.
- Inhale and lower your left hip a few inches toward the floor.
- Exhale and engage your left obliques to lift your hips and return to the starting position. That’s one rep.
- After finishing a set on one side, repeat on the opposite side.
POPSUGAR Photography | Chaunté Vaughn
Seated Russian Twist With Weight
If this oblique exercise is too difficult, try it without a weight. You can also use a kettlebell or medicine ball instead of a dumbbell.
- Sit on the floor with your knees bent and your heels resting on the floor. Lean back slightly without rounding your spine, and hold a dumbbell horizontally with both hands in front of your chest.
- Keeping your core engaged, twist your upper body to the right, being careful not to move your hips or knees.
- Return to the center, then twist to the opposite side. That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Side Bridge
This move is similar to a side plank with hip dips, but keeping your knees bent makes it more beginner-friendly – while still working your obliques and deep core.
- Start by lying on your left side with your weight on your elbow. Your knees are bent, and feet stacked with the right on top. Inhale to prepare.
- Exhale, pull your abs to your spine, and lift your hips off the floor. Pull your shoulder blade down your back so your shoulder stays away from your ear.
- Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.
- After finishing a set on one side, repeat on the opposite side.
POPSUGAR Photography | Chaunté Vaughn
Scissor Kicks
This Pilates-inspired exercise is great for all the muscles in your core, but especially your obliques. Your head and shoulders should be lifted off the mat, but avoid straining your neck.
- Lie face-up on the floor with your legs extended straight up toward the ceiling. Extend your arms up toward the ceiling, palms pressed together.
- Lower your left leg to hover just off the floor. At the same time, curl your shoulder blades off the mat and rotate your upper body to reach your arms to the outside of your right thigh.
- Switch legs, reaching your arms to the opposite side, keeping your chest lifted. That’s one rep.
POPSUGAR Photography | Chaunté Vaughn
Plank Rotation
Sometimes we end our workouts with a version of this exercise, since it provides a delicious-feeling stretch to the whole body. But adding the twisting motion into a plank – which already fires up the deep core – is a surefire way to engage your obliques.
- Begin in a plank with your feet slightly wider than your hips.
- Twist your entire torso to the left, reaching your left arm to the ceiling. Rather than focusing on pulling your shoulders up, focus on twisting from your core. Your pelvis will rotate, too, but aim to keep it level, without letting it rise up or lower down.
- Return to your plank, and repeat the twisting motion to the right to complete one rep.
POPSUGAR Photography | Chaunté Vaughn
Bird Dog
By raising an arm and leg from the floor while in tabletop, you’re intentionally throwing off your body’s stability, forcing your core to work hard at keeping you steady. And your obliques take on a lot of that work.
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
- Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. You may sense that your pelvis wants to rock or your rib cage wants to dip to the floor; focus on holding steady as you reach through your left heel (which has the added benefit of engaging your legs and glutes).
- Place your hand and knee on the floor, returning to your starting position. Repeat on the other side to complete one rep.
POPSUGAR Photography | Chaunté Vaughn
Mountain Climber
Mountain climbers work your entire body, and pulling your knees in while maintaining a plank position will strengthen your whole core, obliques including. For even more oblique work, consider adding in a twisting modification.
- Start in a plank with your shoulders directly over your wrists. Keep your back flat, your hips down, and your spine neutral.
- Engage your core, and draw your right knee in toward your chest. Hold this position for one second, then return the right foot to the starting position.
- Repeat with the left leg, driving your left knee toward your chest, holding for one second, and then returning to the starting position.
- Continue alternating sides without speeding up the pace.
POPSUGAR Photography | Chaunté Vaughn
Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.
Dominique Michelle Astorino enjoys sunshine and beaches, tropical escapes, pastels, and carbs.
Maggie Ryan was an assistant editor at POPSUGAR. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.
Mirel Zaman is the wellness director at POPSUGAR. She has 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.