If you've ever felt that satisfying burn in your abs during a core workout, you already know how rewarding it is to engage those muscles. But beyond the immediate gratification, strengthening your obliques—those wrap-around muscles on either side of your torso—plays a crucial role in overall stability, injury prevention, and even reducing lower-back pain. While traditional ab exercises like crunches and planks lightly activate these muscles, they don’t give them the focused attention they deserve. That’s where targeted oblique exercises come in, designed to fire up those side muscles while also engaging your entire core, including your deep transverse abdominis and the front-facing rectus abdominis. Whether you're a beginner or a seasoned fitness enthusiast, we’ve got a mix of bodyweight and weighted moves to challenge your obliques in the best way possible.
Why Your Obliques Deserve More Love
Your obliques aren’t just there for aesthetics—they’re functional powerhouses. The internal obliques (deeper muscles) and external obliques (surface muscles) work together to help you twist, bend sideways, and stabilize your spine during movement. Weak obliques can lead to imbalances, poor posture, and even lower-back strain. Think of them as your body’s natural corset, keeping everything supported whether you’re lifting groceries, swinging a golf club, or just reaching for something on a high shelf. Strengthening them doesn’t just carve definition; it enhances everyday mobility and athletic performance.
Bodyweight Moves to Start With
If you’re new to oblique training, bodyweight exercises are a great entry point. Try side plank dips: Start in a side plank with your elbow under your shoulder and feet stacked. Slowly lower your hip toward the floor, then lift back up. This move targets your external obliques while also challenging your shoulder stability. Another beginner-friendly option is standing oblique crunches—stand tall, place your hands behind your head, and bring one knee up as you crunch your opposite elbow toward it. No floor required, and it’s easy on your lower back. For a slightly more advanced variation, add a slow tempo to increase time under tension.
Level Up With Weighted Variations
Once bodyweight moves feel manageable, adding resistance kicks things up a notch. Russian twists with a dumbbell or kettlebell are a classic: Sit with knees bent, lean back slightly, and twist side to side while holding the weight. Keep your chest lifted to avoid rounding your spine. For a standing option, try weighted side bends. Hold a dumbbell in one hand, keep your core tight, and slowly lean to the side without shifting your hips. The key here is control—no momentum allowed. These weighted exercises force your obliques to work harder against gravity, building both strength and endurance.
Dynamic Rotations for Athletic Performance
If you play sports or just want functional strength, dynamic oblique exercises are a game-changer. Medicine ball slams are a full-core burner: Lift the ball overhead, then slam it diagonally across your body toward the floor. The explosive movement engages your obliques while also getting your heart rate up. Another killer option is the woodchopper—using a cable machine or resistance band, start with the handle high and to one side, then pull it down and across your body as if you’re chopping wood. This mimics real-world rotational movements, making it a favorite among athletes.
Putting It All Together
The beauty of oblique training is its versatility. You can sprinkle these moves into your existing routine or dedicate a full session to them. For a quick finisher, pair side plank dips with Russian twists and standing oblique crunches, doing 3 rounds of 30 seconds each. If you’re short on time, even 5 minutes of focused oblique work a few times a week will yield results. Just remember: Quality over quantity. Slow, controlled movements with proper form will always trump speed. And don’t be surprised if laughing or sneezing feels a little… interesting the next day. That’s how you know it’s working.
Whether you’re after a stronger core, better posture, or just want to feel more capable in daily life, these oblique exercises deliver. Mix and match them based on your fitness level, and enjoy the burn—because those side muscles are about to get the attention they’ve been craving.
