The oblique muscles are one of the most overlooked and difficult muscle groups to grow. You know what it takes to get a solid six pack; the diets, the exercises, and the workout programs. Having a low enough body fat to even see your ab muscles is the first way to show them off. That’s where a proper diet and exercise program comes in handy. But if you truly want to have your side muscles pop, you need to start doing oblique exercises.
Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique muscle group plays a major role in many different movement patterns, and is an essential part of the core. You need to train these muscles for everyday function.
The external and internal oblique muscles rotate and side bend the trunk. The core muscles also contribute to spinal stability, hip rotation, and anti-lateral flexion. You cannot simply perform rotation exercises like woodchoppers, side to side hanging leg raises, and side crunches to improve their strength and function. You also need to provide rotational stresses and resist those stresses by not letting the body bend to the side or let the lumbar spine rotate. There are only a few exercises that do wonders for both the strength and appearance of the obliques.
Let’s take a look at some oblique exercises that get the job done better than traditional oblique exercise like side bends and sit-ups.
FAQs
Your obliques, which are muscles running along the sides of your core, are important for rotational movements, bending from side to side, and protecting your spine. Whether you're working toward a six-pack or just aiming for a stronger core, we know working the abs is a smart move.
How to sculpt the obliques? ›
The Best Oblique Exercises for a Hard Core Workout
- Bird Dog Crunches. ...
- Single-Leg Side Plank with Leg Raise. ...
- Spiderman Crunch. ...
- Side Plank Swipers. ...
- Single-Leg Toe Touches.
Oblique Crunch 1: Lie on your back with your knees bent, and perform a crunch by sitting-up and reaching for the outside part of your knee. You should make sure your shoulder blades just lift off the floor. This exercise helps to strengthen the abdominal and oblique muscles. Repeat ten times each side, for three sets.
Does working your obliques make your waist smaller or bigger? ›
Normally, the obliques are visible only when you start getting rid of layers of body fat. But targeting these muscles directly with added resistance makes them bigger. Because the obliques are positioned mainly along the sides of your torso, the effect is to actually thicken your waist.
What do weak obliques look like? ›
"If your hips sag down, or your body twists or rotates in one direction it can mean your obliques are not working together and are weak." Improper breathing, breath holding, and ribs flaring out are also signs of oblique weakness, adds Ladis.
Do squats work obliques? ›
In addition to the lower body, the squat also targets your core muscles. These muscles include the rectus abdominis, obliques, transverse abdominis, and erector spinae. If you do a back squat or overhead squat, you'll also work the muscles in your shoulders, arms, chest, and back.
What happens if you have weak obliques? ›
In the long run, you might start to feel tightness and compression on the lower back area due to an excessive anterior pelvic tilt. If this posture is not corrected, the degeneration of the spinal discs may occur, resulting in chronic pain.
How can I lose oblique fat at home? ›
The best exercises for obliques are those that target the obliques. It should also help in strengthening and stabilizing the core. The side plank, crunches, and Russian twist are among the most effective exercises for obliques. However, many other exercises can be added to your workout.
Do leg raises work obliques? ›
The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.
How do you lose belly fat and obliques? ›
17 Simple Ways to Get Rid of Love Handles
- Cut out Added Sugar. Share on Pinterest. ...
- Focus on Healthy Fats. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. ...
- Fill up on Fiber. ...
- Move Throughout the Day. ...
- Stress Less. ...
- Lift Weights. ...
- Get Enough Sleep. ...
- Add in Whole-Body Moves.
Those with an anterior pelvic tilt (when the pelvis tilts forward, arching the lower back) also often have weak obliques along with weakened abs and glutes, and tight hip flexors, resulting in lower back and hip pain.
How to train obliques without equipment? ›
Workout
- Russian Twist x 40 seconds.
- Twisting Mountain Climber x 30 seconds.
- Penguin x 40 seconds.
- Arm and Leg Lift x 40 seconds.
- Side Plank (repeat on each side) x 40 seconds on each side.
- Supine Twist x 40 seconds.
– Stand with your feet shoulder-width apart, while holding a dumbbell next to your left hip. – Bring the dumbbell up (and diagonally), with your arms straight in front of you, so that the dumbbell is in the air on the right side. Bring the dumbbell back to your left hip. Do this exercise for 30 seconds on each side.
How do you lose oblique fat fast? ›
Moves such as jump lunges, burpees, renegade rows, kettlebell swings and mountain climbers could be included in such a workout. All of these exercises require core activation to complete, so you get the bonus of strengthening your obliques as you burn fat from them. Run on a treadmill to raise your heart rate.
Do obliques make your abs look better? ›
Ripped obliques frame the abs and complete the entire area. And, no, training obliques will not make them too big — it will make them more defined as long as your bodyfat is low. One of the best ways to build impressive notches along the sides of your midsection is to do standing cable oblique crunches (not pictured).
Are pushups good for obliques? ›
There are a lot of muscles that make up your abs and core, including your rectus abdominis, transversus abdominis, internal obliques, external obliques, and pyramidalis. All of these are engaged when you do a push-up, Matheny says.
