Top Fitness Coach Shares 10 Best Exercises to Target the Obliques | BOXROX (2024)

FAQs

How do you get super defined obliques? ›

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.

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.

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).

Oblique Leg Slide — do 20 reps (10 on each side)

Get in push-up position with a folded towel or paper plate under toes of each foot. Slowly lift right knee diagonally toward left elbow, sliding toes across floor on towel, as shown. Return to start, and repeat on opposite side.

Obliques. Planks will also get your internal and external obliques burning. Those are the muscles that run on either side of your abs from your hips to your ribcage. These help with upper body flexibility and hip and back stability.

"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.

Does walking work your obliques? ›

“Actively contract your abdominal muscles by pulling your belly button towards your spine. This will help stabilize your torso and engage your abs throughout the walk,” she says. “Swing your arms naturally as you walk. This not only increases calorie burn but also engages your core muscles, including the 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.

While bodybuilders have strong obliques, focusing on strengthening exercises will not cause you to add muscle to the point point where you ruin your V-taper. In fact, building stronger obliques can be immensely beneficial to your training and overall health.

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.

But if there's one part of your core that could probably use a little more attention, it's your obliques (aka your side abs). The obliques aid in breathing, rotating/bending your torso and creating intra-abdominal pressure while you hold your breath.