10 Best Oblique Exercises to Tone Your Oblique Muscles

Friends, if you want to get a shredded obliques and make your core strong then you need to give more attention to your oblique lines than other muscles in your core area and for that you need to do some oblique exercises.

We spend most of our time in the gym getting six pack abs, everyone wants to get a six pack or 8 pack abs.

But have you ever considered this? If the supportive muscles which is your oblique muscles, if it is not strong then understand one thing, no matter how hard you work, your six pack abs will not be visible.

Oblique exercise are a neglected exercise in your core workout that deprives your six pack abs of a ripped obliques look.

Oblique exercise help to integrate your six pack abs and give your waist a tapered look when the oblique muscle are developed to orientation your internal and external oblique.

And the most important thing is that oblique workout is divided into two part one is internal and external oblique exercises.

So, in this article i will talk both internal and external abdominal oblique exercises which are going to be super effective oblique exercises for beginners.

And if you want to know how to get shredded obliques then read this article to the end.

Alright guys !!! So, let’s get started about this killer oblique exercises.

Must Read :

Best oblique exercises to tone your core

  • Side Bridge Oblique Crunch
  • Standing Oblique Crunch
  • Plank Hip Dip
  • Side Plank With Rotation
  • Windshield Wiper With leg Extension
  • Heel Taps
  • Hanging Oblique Crunch
  • Raising Leg Circle
  • Russian Twist
  • Cable Oblique Crunch

1. Side Plank Oblique Crunch

Sets : 3         Reps : 12, 10, 8        Rest : 15 seconds

The side bridge workout is a super effective workout that works on your central side where your obliques are located.

Most people do not train their obliques when they train their abs. Strong obliques help your body function fully and create a fully developed mid section.

The obliques muscles surround on two sides of your body and are effectively responsible for all the abdominal twist movements of your body.

How to do it :

  • First lie on your side with your legs together and bend your elbow just below your shoulder.
  • Then tighten your core to make a straight line from your head to your feet and place your upper arm on top of you.
  • After that lower your waist slowly and hold for a few seconds. Always remember one thing when you lower your waist, always breathe out and your waist does not touch the ground.
  • Then you can return to your previous position and breathe in.
  • Then continue as many times as you want and repeat to your opposite side.

2. Standing oblique Crunch

Image source – Google | Image by – popculture.com

Sets : 3        Reps : 16, 14, 12 ( on each sides )       Rest : 15 seconds

The Standing oblique crunch exercises is a very effective alternative to regular oblique crunches that are done on the ground. Standing oblique exercises is an functional standing oblique twist exercise that targets your entire oblique muscles.

Standing side crunches exercise has many benefits such as it tightens your core area, builds your oblique muscles, improves your oblique position and physical balance.

And this side bend exercise is ideal for men and women because you do not need any kind of equipment to do this exercise.

How to do it :

  • First place your feet to shoulder width apart on the ground and ensure your toes are facing forward.
  • Then place both your hands in front of your hips, this is your starting position.
  • Then straighten your chest, bend down any one of your solder and try to bring your fingers in front of your knees.
  • Hold this position for 1 second and feel the pressure in your obliques and breathe out.
  • Then you return to your previous position and breathe in.
  • And then you repeat this movement with your opposite side.

3. Plank Hip Dip

Image source – Google | Image by – www.muscleandfitness.com

Sets : 2       Reps : 16 to 18 reps on each side        Rest : 20 seconds

Plank hip dip is one of the best rotational exercises for your obliques. plank hip dip is very effective for those who wants to get a tight obliques and strengthen abs because your many muscles works when your performed this exercise.

How to do it :

  • First you lie down on the ground in the standard plank position. Remember to keep your feet, hips and head straight.
  • Then twist your upper body to the right until your right leg touches the ground and exhale.
  • Then return to your starting position and inhale.
  • After that twist to the left side and breathe out.
  • This way you can continue on the alternating sides as many times as you want.

4. Side Plank With Rotation

Image source – Google | Image by – fitmw.com

Sets : 3        Reps : 14, 12, 10 ( to each sides )       Rest : 20 seconds

The side plank rotation is a extremely effective for your core and oblique muscles. Side plank oblique rotation is an advanced workout that not only builds your core strength and balance, but it also targets your obliques.

How to do it :

  • First you place one of your forearm on the ground so that your body is perpendicular with the help of your elbow and place your feet on top of each other.
  • Then tighten the core and raise your opposite arm towards the sky, and breathe in.
  • After that bring your upper arm towards the underneath of the torso of your opposite hips and breathe out.
  • One thing to keep in mind is to try to ab twist as much as possible and keep maintain your position.
  • Then you return to your previous position and breathe in.
  • Then repeat and after completing one rep, switch to the other sides and repeat on the other side.

5. Windshield Wiper With leg Extension

Image source – Google | Image by – www.youtube.com

Sets : 2       Reps : 12, 1o ( on each sides )       Rest : 15 seconds

Windshield wiper is one of the easiest and effective exercise for your obliques. If you wants to get shredded obliques and increase flexibility than you can add this exercise in your workouts plan.

How to do it :

  • First you lie on the ground with your back turned upside down.
  • Then bring your feet together and spread your arms on both sides and keep your palms down.
  • Then lift your legs up and bend your knees at a 90 degree angle, keep your body pressed to the ground with your shoulders and back and breathe in.
  • After that tilt both your knees to the left until your knees touch the ground or come close to it and breathe out.
  • Then, in bent position, bring your knees to their previous position and breathe in, then immediately tilt your knees to the right side and breathe out.
  • One thing to keep in mind is when you move your knees so that your hips do not move off the ground.
  • Repeat this movements for your prescribed numbers.

6. Heel Taps

Image source – Google | Image by – in.pinterest.com

Sets : 3        Reps : 14, 12, 10 ( on each sides )       Rest : 20 seconds

Heel taps exercise is a very well known oblique twist exercise to train your oblique muscles. This workout primarily works on your obliques and that is why those who want to make their oblique muscles visible should definitely do the heel taps exercise.

How to do it :

  • First you lie on the ground with your back.
  • Then bend your knees at a 90 degree angle and place your palms on the sides of your hips. Remember that there is a gap equal to the solders between your two feet.
  • Then put pressure on your abdominal muscles and lift your head and solders slightly above the ground and maintain this position.
  • After that reach for your left hand to touch your left heel and breathe out.
  • Then return to the starting position and breathe in.
  • After that immediately reach your right hand to touch your right heel and breathe out.
  • Then return to the starting position and breathe in.
  • This is one rep and this way you can continue for your prescribed numbers.

7. Hanging oblique Crunch

Image source – Google | Image by – www.menshealth.com

Sets : 2       Reps : 10, 12 ( on each side )      Rest : 30 seconds

The hanging oblique crunches is an advanced exercise for your oblique muscles for which is require a lot of abdominal strength. Hanging side crunches exercise is really one of the most difficult gymnastics oblique exercises.

How to do it :

  • First grasp the pull-up bar to the shoulder width.
  • Then hang on the pull up bar with extend your arms completely and keep your legs straight down. This is your starting position.
  • Then bend your knees up at a 90 degree angle and try to bring it in front of your right rib cage and breathe out. One thing to keep in mind when you bend your knees and hips and bring them in front of the rib cage so that your oblique muscles contract.
  • After that return to your starting position and breathe in.
  • Then immediately bend your knees up at a 90 degree angle and try to bring it in front of your left rib cage and breathe out.
  • Always remember one thing, don’t use momentum or swing to finish the side crunch.
  • Then return to your starting position and breathe in.
  • And this way you can repeat for your prescribed numbers.

8. Raising Leg Circle

Image source – Google | Image by – www.youtube.com

Sets : 2        Reps : 30 to 45 seconds per reps           Rest : 15 seconds

The raising leg circle exercise is a really easy abdominal exercise to strengthen the oblique muscles and this is one of the best oblique exercises without equipment.

How to do it :

  • First you lie down on the ground with your back and your legs are extended.
  • Then place your both palms of your hands on either sides of your hips and lift your legs a couple inches off the ground.
  • After that try to contract your abs and keep your hips pressed on the ground.
  • When your contracting your abs, draw a circle with your feet.
  • Then when you finished the number of reps, switch the direction of the circle and repeat.

9. Russian Twist

Image source – Google | Image by – watchfit.com

Sets : 3      Reps : 14, 12, 10 ( 0n each sides )         Rest : 20 seconds

Russian twist helps to strengthen the oblique muscles on the sides of your abdomen. And this is one of the best oblique twists exercises to lose fat from your abdomen area.

This is a core exercise and when you perform this exercise the different muscles in your core area work together like obliques, abdominals, erector spinae and many more.

How to do it :

  • First bend your knees at a 90 degree angle and lie down on the ground with your back.
  • Then lift your upper body and feet a couple inches off the ground and take a deep breathe.
  • Then gently twist your torso to the right and hold for a second.
  • After that immediately twist your torso to the left. And it’s one rep.
  • Keep twisting alternatively right and left for your prescribed number of repetitions.
  • One things remember, when you twist always breathe out and try to contract your abs.

10. Cable Oblique Crunch

Image source – Google | Image by – www.youtube.com

Sets : 3            Reps : 14, 12, 10 ( on each sides )              Rest : 15 seconds

Cable oblique crunch is one of the best and very effective cable exercises for core. The cable oblique twist is primarily work on your external obliques and that is why who wants to get a attractive oblique can add this exercise to their workout plan.

How to do it :

  • First you stand with your feet and solder width apart on the ground.
  • Then hold the cable rope handle neutrally and engage your core.
  • Then pull your elbow down at a 90 degree angle and crunching your right oblique and breathe out.
  • After that return to your starting position and breathe in.
  • Then repeat and after completing a set, switch on the other side.

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FAQs on oblique exercises

Q1. Do oblique exercises help love handles?

Ans. Obliques workout can never get rid you from the love handle because oblique workout only helps to make your oblique muscles strong and visible, they do not play any role in reducing your love handle or waist.

Q2. How do I tone my obliques?

Ans.  If you want to tone your oblique muscles then this are the 6 exercises that are going to help you to reach in your goal.

  • Side Plank Oblique Crunch.
  • Standing Oblique Crunch.
  • Side Plank With Rotation.
  • Heel Taps.
  • Hanging Oblique Crunch.
  • Russian Twist.

Q3. How do you lose oblique fat?

Ans. If your oblique are covered by fats then it is your love handle and you need to focus on your diet to reduce it. And with that you need to do some weight lifting, oblique crunch and twisting crunches so you can reduce your oblique fat.

Q4. What are the best oblique exercises?

Ans. These are the best barre oblique exercises for getting a killer oblique.

  • Side Plank Oblique Crunch.
  • Standing Oblique Crunch.
  • Plank Hip Dip.
  • Side Plank With Rotation.
  • Windshield Wiper With leg Extension.
  • Heel Taps.
  • Hanging Oblique Crunch.
  • Raising Leg Circle.
  • Russian Twist.
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