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Best Exercises For Obliques

Dive into a comprehensive guide featuring diverse workouts tailored to strengthen and sculpt your side muscles, leading you toward a stronger core and enhanced stability.

  • 29 Nov 2023
  • 3 min read

Attaining a well-defined and sculpted midsection requires special attention to the obliques – those often overlooked muscles on the sides. These vital lateral muscles are pivotal in stabilising the core, refining posture, and elevating athletic capabilities. Integrating targeted workout routines designed to concentrate on the obliques can pave the way for a harmonious and chiselled physique.  


These exercises help strengthen the side muscles and contribute to a more defined waistline, giving you the confidence to rock any outfit with pride. Let’s delve into a selection of top-notch oblique-focused exercises, equipping you with the tools to fortify and carve out these frequently underestimated muscle groups.


List of the best exercises for obliques

  • Side planks
  • Russian twists
  • Bicycle crunches
  • Woodchoppers
  • Side bends


1. Side planks

The side plank is one of the classic exercises for obliques that engages these muscles while challenging your core. To play out this activity, begin by lying on your side with your legs expanded and feet stacked on top of one another. Prop yourself up on your forearm; keep your elbow directly beneath your shoulder.


Lift your hips from the floor, establishing a seamless alignment from your head down to your heels. Sustain this posture for the longest duration achievable, ensuring impeccable alignment throughout. Proceed to replicate this on the opposite side.


2. Russian twists

Exercises like Russian twists are great for strengthening the core and waist area by focusing on the obliques. Put your feet flat on the ground and your knees bent. Keep your back straight, but lean back a little. Raise your feet off the ground while holding a weight or a medicine ball in both hands. Twist your torso to one side; now, bring the weight towards the floor right beside your hip. Then, twist to the other side. The twisting motion engages the obliques and helps develop a strong, defined waistline.


3. Bicycle crunches

Bicycle crunches are dynamic exercises for the obliques and rectus abdominis. Lie on your back with hands behind your head and legs lifted. Bring a knee to your chest, twisting your torso to meet the opposite elbow. Pedal in this motion, engaging the obliques as you twist, promoting core strength and flexibility.


This exercise targets the side muscles and aids overall abdominal development. Incorporate bicycle crunches into your routine to enhance oblique definition and achieve a well-rounded midsection. Consistency and proper technique are key to reaping the full benefits of this exercise for a sculpted waistline and improved core stability.


4. Woodchoppers

Woodchoppers simulate the motion of chopping wood, making them an excellent exercise for targeting the obliques and improving overall core strength. You can perform woodchoppers using a cable machine or a resistance band.


Stand with your feet shoulder-width apart and hold the handle or band with both hands above one shoulder. With a slight bend in both knees, twist your torso and bring the handle or band diagonally across your body, ending near the opposite hip. Control the movement on the way back up and repeat before switching sides.


5. Side bends

Side bends are one of the simple yet best exercises for obliques. Stand up straight with a dumbbell in one hand, keeping your arm extended along your side. Slowly bend at the waist to the side with the weight, feeling the stretch in your oblique muscles. Keep your core engaged, and avoid leaning forward or backwards.


Return to the starting position and repeat on the other side. Incorporate side bends into your workout routine to target your obliques directly, enhancing core stability and promoting a well-defined waistline. These controlled movements, done with proper form, can help you achieve a sculpted and balanced midsection.

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A well-rounded core workout isn't complete without dedicating some time to the obliques. These side muscles are vital to your overall core stability and aesthetics. You can effectively target and strengthen them by incorporating exercises for obliques like side planks, Russian twists, bicycle crunches, woodchoppers, and side bends into your fitness routine. Consistency and dedication to your daily workout routine will undoubtedly lead to stronger, more defined oblique muscles and a more sculpted midsection.

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