Do you often meet all kinds of muscular men when you go to the gym? Some of them are doing bench presses, some are doing arm strength training, some are doing squats, and some are deadlift enthusiasts. But you may also see fitness enthusiasts who only focus on oblique muscle training. These fitness enthusiasts who focus on oblique muscle training spend most of their time doing sit-ups, but it seems that the effect is not obvious, and their abdomens are still uneven. They may be confident that they can train six-pack abs, but if they want to train strong core muscles, they also need to train oblique muscles.
You may have heard of oblique muscles “lateral abdominal muscles”, of course, there are different names. You should know that oblique muscles are important side muscles of the abdomen and play an important role in stabilizing the core. These muscles will come into play when you bend forward or sideways. And in normal times, oblique muscles are also important for completing a large number of daily movements. You may also have learned online that to train oblique muscles, you must constantly do side bends. But this is not the case. Oblique muscle is not only the side of the core, you may need to exercise oblique muscle through the right exercises, these exercises must be able to exercise the important functions of the core muscle group, not just some flexion and support. Only with a comprehensive oblique muscle exercise method can you develop better and stronger oblique muscles and six-pack abs.
If you want to exercise a perfect waist curve, then strengthening the oblique muscle exercises is also important to achieve this goal! So the question is, how should you exercise your oblique muscle? If you just do some sit-ups, then unfortunately, you may not be able to exercise a perfect oblique muscle. You must know that the perfect oblique muscle is not born, you must get a strong abdominal muscle core through continuous exercise or diet. Many people think that oblique muscle is the standard that distinguishes an excellent abdomen from an ordinary abdomen, but it is not.
Okay, to help you exercise the ideal oblique muscle, we have sorted out some oblique muscle exercises that you can incorporate into your daily exercise. If you can stick to it, you will have a perfect oblique muscle.
What are The Oblique Muscles?
The oblique muscles are located on the sides of your abdomen and help with rotational and lateral movements of the torso. There are two main oblique muscles: external obliques and internal obliques.
External Obliques: These are the outermost layer, running diagonally from the lower ribs to the pelvis. They help the body with rotation and lateral flexion movements.
Internal Obliques:These muscles lie beneath the external obliques, running diagonally across from them but in opposite directions. They work with the external obliques to rotate and flex the torso.
Together, they provide stability and support to the core, improve posture, and facilitate various movements.
Benefits of Training Your Obliques
Training oblique muscles helps develop a balanced, strong core. But that’s just one aspect. You can add oblique exercises to your daily routine to improve core stability and strength. Strong obliques contribute to a stable core, which supports the spine and helps prevent lower back pain. A well-developed core, including obliques, improves your balance and stability, reducing the risk of falls and injuries. Strong obliques facilitate everyday movements like bending, twisting, and reaching, making them easier and more efficient. They assist in stabilizing your torso during lifting and carrying tasks, reducing the risk of strain. So strong, healthy oblique muscles can better perform functional movements and are also important for daily activities.
But the benefits of training oblique muscles are not just these. To give our bodies a better posture, strong oblique muscles help maintain correct spinal and pelvic alignment, thereby improving posture. And good posture reduces pressure on the back and neck, making daily activities more comfortable. So do you also want to enhance your athletic performance? Strengthening your obliques can improve your performance in sports that require rotational power, like tennis, golf, or baseball. Strong obliques contribute to quicker, more efficient changes in direction and improved agility. If you want a strong, functional core, you must incorporate oblique exercises into your routine.
The 8 Best Obliques Exercises
Russian Twist
Why: The Russian Twist is an effective core exercise that primarily targets the oblique muscles but also engages the entire abdominal area and the lower back.
How to Do It:
1. You can elevate your feet by balancing on your sit bones for added challenge.
2. Lean back so your torso is at a slight angle from the floor.
3. Hold a medicine ball, dumbbell, or weight plate with both hands, keeping your arms extended in front of you. You can also perform the exercise without weights if you’re just starting.
4. Twist your torso to the right, bringing the weight of your hands toward the floor beside your hip. Make sure your hips stay stable and do not move during the twist. Rotate back to the starting position.
5. Twist your torso to the left, bringing the weight of your hands toward the floor beside your left hip. Rotate back to the starting position.
Sets and reps: 4 sets of 12 to 20 reps
Cable Woodchop
Hanging Knee Raise Oblique Crunch
Why: The Hanging Knee Raise Oblique Crunch is a great exercise for targeting the oblique muscles and the lower abs.
How to Do It:
1. Use a pull up bar or similar equipment where you can hang comfortably. Grab the bar with an overhand grip, arms shoulder-width apart.
2. Let your body hang with your legs fully extended and feet together. Tighten your core muscles.
3. Lift your knees towards one side of your torso, aiming to bring them up towards your armpit. Rotate your hips slightly to the side to engage the obliques.
4. As you bring your knees up, simultaneously crunch your torso towards the raised knees.
Sets and reps: 3 sets of 10 to 15 reps
High-Pulley Oblique Cable Crunch
Why: The High-Pulley Oblique Cable Crunch is excellent for targeting the oblique muscles and enhancing core strength.
How to Do It:
1. Connect a handle to the high pulley on a cable machine. Set the pulley to a high position.
2. Hold the handle with one hand, arms extended overhead.
3. Tighten your core and maintain a slight bend in your knees.
4. Pull the handle down and to the side, bringing your elbow towards your hip while simultaneously crunching your torso to the same side.
5. Return to the starting position in a controlled manner, resisting the cable’s pull.
Sets and reps: 4 sets of 12 to 15 reps
Kneeling Med Ball Partner Twist
Why: The Kneeling Med Ball Partner Twist is a great exercise for developing core strength and oblique muscle.
How to Do It:
1. Both partners kneel on the floor facing each other. One partner starts with the medicine ball at chest level.
2. Keep your back straight and core tight. Partner with the ball should hold it with both hands.
3. The partner with the ball twists their torso to one side and passes the ball to the other partner.
4. The receiving partner catches the ball and twists their torso to the opposite side to pass it back.
Sets and reps: 4 sets of 10 to 15 reps
Suitcase Carry
Why: The Suitcase Carry is a functional strength exercise that primarily targets the oblique muscle while also working the grip strength, shoulders, and lower body. It’s named for its resemblance to carrying a heavy suitcase on one side of the body.
How to Do It:
1. Select a dumbbell, kettlebell, or any weight that is challenging but manageable.
2. Pick up the weight with one hand and hold it at your side, keeping your arm fully extended.
3. Tighten your core muscles to maintain balance and stability.
4. Walk in a straight line, maintaining an upright posture and keeping your shoulders level. Avoid leaning to one side.
5. Take steady, controlled steps, focusing on keeping your core engaged and your body straight.
Sets and reps: 3 sets of 30 seconds per side
Pallof Press
Why: The Pallof Press is an excellent exercise for strengthening the core and improving stability by resisting rotational forces. You can also exercise the oblique muscle.
How to Do It:
1. Secure a resistance band to a stationary object at chest height.
2. Stand perpendicular to the anchor point, holding the band with both hands.
3. Step away from the anchor to create tension in the band.
4. Stand with feet shoulder-width apart, knees slightly bent, and core engaged.
5. Push the band straight out in front of you, keeping your arms extended and core tight.
6. Bring the band back towards your chest slowly, maintaining tension and control throughout.
Sets and reps: 3 sets of 10 to 15 reps per side
Kettlebell Windmill
Why: The Kettlebell Windmill is a challenging exercise that enhances flexibility, stability, and strength, particularly in the shoulders, core, and hips, oblique muscles.
How to Do It:
1. Start by standing with feet wider than shoulder-width apart.
2. Press a kettlebell overhead with one arm, keeping your arm fully extended.
3. Push your hips back and bend at the waist, keeping your legs straight.
4. Look up at the kettlebell and maintain a stable torso throughout the movement.
5. With the kettlebell overhead, reach your free hand towards the floor, sliding it down your leg.
6. Lower your torso until you can touch the floor or reach as far as possible while keeping the kettlebell stable.
Sets and reps: 3 sets of 5 to 10 reps per side
