When training fora killer midsection, it’s safe to say most guys either forget about or rarely change their oblique workout methods. These long muscles, when well trained and when body fat is low, frame your rectus abdominis (read: your six-pack) and give your waist a more tapered look. They are the aesthetic finish that separate great midsections from average ones.
But what moves should be part of your oblique workout? If you said, “more side crunches,” you wouldn’t be completely wrong, but there are better options out there.
Contrary to the collective, stale mindset about training your obliques, there are actually many exercises you can perform to hit those side muscles and give you a better physique.
Here are the top seven exercises to add to your oblique workouts, based on overall effectiveness.
FAQs
Oblique crunch
Roll onto your left hip at a 45-degree angle, bracing yourself on your left forearm. Lift your feet and knees off the ground, and put your right hand behind your head. Crunch up, bringing your lower body and upper body to meet. Release back to start and repeat for the desired number of reps.
How to build internal oblique muscle? ›
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.
Do oblique exercises slim the waist? ›
The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.
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).
Do oblique exercises widen your waist? ›
Although building muscle in your obliques may cause your waist to widen slightly, it can also result in toned abs. Take steps to lose the fat hiding the new muscle including regular cardiovascular exercise and a healthy diet. Oblique exercises are important to maintain a strong core.
What causes weak obliques? ›
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 do you know if your obliques are weak? ›
"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.
How do I tone my side obliques? ›
Russian Twist
Keep a flat back and twist your torso to the left. The weight should twist with you. Stop twisting when you feel a stretch in your obliques and tap the weight to the ground. Then rotate torso and tap weight to the ground on the left side of body.
What are the trigger points for obliques? ›
The most common sites for obliques trigger points: Lateral lower quadrant of the abdominal wall near to ASIS and refer pain diagonally across the abdomen, groin and genitalia.
Do side planks work obliques? ›
While ab exercises like crunches and regular planks target the muscles in the front of your core, a side plank works your obliques, the muscles that run along the side of your core.
The Hanging Leg Raise is one of the best ways to target not just your abdominal muscles, but also your obliques and hip flexors, depending on the angle you use. You can look through plenty of comprehensive exercise libraries for abs, and I guarantee that you'll find this to be an awesome exercise across the board.
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.
Your move: Hit your obliques from all angles with exercises that challenge each of their primary functions. The hip-up, half-kneeling cable chop, and side plank are all good options. So are offset (uneven load) and unilateral (one-sided) exercises such as the single-arm farmer's carry and the single-arm bench press.
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.
Can obliques increase waist size? ›
Oblique exercises can make your waist wider. Your external obliques are located on the side of your abdominals along your waistline. Due to their location, it is possible that you can expand your waistline with oblique exercises.
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.
