Train Smarter: 7 Oblique-Building Moves for a Functional, Toned Midsection 

When we talk about core strength, most people think about six-pack abs. But your core is much more than just the front of your abdomen. The oblique muscles, which run along the sides of your torso, are equally vital for a strong, functional, and aesthetically balanced core.

Whether you want a slimmer waist, better posture, or improved athletic performance, training your obliques is key. Here are 7 expert-recommended exercises designed to engage and challenge your obliques—no gym necessary.

1. Side Plank with Hip Dips

Why Experts Love It: This variation of the standard side plank increases time under tension while challenging the obliques and stabilizers.

How to Do It:

• Lie on one side with your elbow under your shoulder and legs stacked.

• Lift your hips off the ground to form a straight line from head to toe.

• Lower your hip towards the floor without touching it, then raise it back up.

• Perform 10–15 dips per side for 2–3 sets.

Tips:

• Keep your body aligned; don’t let your chest roll forward.

• Tighten your glutes and engage your core for maximum stability.

2. Russian Twists

Why Experts Love It: Great for rotational strength and control, this move hits both internal and external obliques.

How to Do It:

• Sit with knees bent, feet flat on the floor or slightly elevated.

• Lean back slightly while keeping your spine neutral.

• Clasp your hands together and rotate your torso from side to side, tapping the ground beside you.

• Do 20 reps (10 each side) for 3 sets.

Tips:

• For added resistance, hold a dumbbell or medicine ball.

• Move slowly to engage the core muscles instead of using momentum.

3. Bicycle Crunches

Why Experts Love It: It’s a classic for a reason—bicycle crunches activate the obliques more than most traditional ab exercises.

How to Do It:

• Lie on your back with hands behind your head and knees bent.

• Lift your shoulders off the floor and bring your right elbow towards your left knee as you extend your right leg.

• Switch sides in a pedaling motion.

• Aim for 20–30 reps total, 3 sets.

Tips:

• Avoid pulling on your neck—use your core to lift.

• Keep your lower back pressed into the mat.

4. Standing Oblique Crunch

Why Experts Love It: This move activates the obliques while improving balance and coordination, making it a great option for beginners or those avoiding floor work.

How to Do It:

• Stand tall with feet shoulder-width apart and hands behind your head.

• Raise your right knee as you crunch your right elbow down to meet it.

• Return to the start and repeat on the other side.

• Perform 12–15 reps per side for 3 sets.

Tips:

• Maintain a tall spine throughout.

• Focus on squeezing the obliques with each crunch rather than rushing.

5. Windshield Wipers

Why Experts Love It: This challenging move strengthens not just the obliques but also your lower abs and spine stabilizers.

How to Do It:

• Lie on your back with arms extended out for support.

• Raise your legs to a 90-degree angle, keeping them together.

• Slowly lower your legs to one side, just above the floor, then back to center and over to the other side.

• Do 10–12 reps per side for 3 sets.

Tips:

• Control is key—don’t let your legs drop suddenly.

• If too hard, bend your knees to 90 degrees.

6. Dumbbell Side Bend

Why Experts Love It: A simple but effective way to isolate the obliques with added resistance.

How to Do It:

• Stand tall with feet hip-width apart, holding a dumbbell in one hand.

• With your other hand on your waist or behind your head, bend sideways toward the dumbbell, then return to upright.

• Repeat for 12–15 reps, then switch sides.

Tips:

• Avoid leaning forward or backward—stay in the side plane.

• Use a moderate weight to prevent straining your lower back.

7. Mountain Climbers with a Twist

Why Experts Love It: This exercise elevates heart rate while targeting the obliques through dynamic twisting.

How to Do It:

• Start in a high plank position, hands under shoulders.

• Drive your right knee toward your left elbow, return to plank, then switch.

• Move at a steady pace for 30–45 seconds, 3 rounds.

Tips:

• Keep your hips low to maintain core tension.

• Don’t rush—form matters more than speed.

Why Train the Obliques?

Training the obliques isn’t just about appearance. These muscles are essential for:

• Spinal Stability – They protect your spine from injury by helping control movement.

• Improved Posture – Strong obliques support the torso and reduce slouching.

• Rotational Power – Crucial for athletes in sports like tennis, cricket, golf, or martial arts.

• Functional Fitness – Everyday movements like bending, twisting, and lifting all rely on the obliques.

Creating an Oblique-Focused Workout

Here’s a sample routine using the above exercises:

Warm-Up (5 minutes):

• Arm circles, torso twists, hip circles, jumping jacks

Main Set:

1. Russian Twists – 3 sets of 20 reps

2. Side Plank with Hip Dips – 2 sets of 12 per side

3. Dumbbell Side Bends – 3 sets of 15 per side

4. Bicycle Crunches – 3 sets of 30 total

5. Windshield Wipers – 3 sets of 10 per side

6. Standing Oblique Crunch – 3 sets of 15 per side

7. Mountain Climbers with a Twist – 3 rounds of 45 seconds

Cool Down:

• Cobra stretch

• Child’s pose

• Standing side stretch

• Deep breathing

Your obliques are vital to your overall core strength, function, and aesthetics. Whether you're chasing a leaner waist, looking to enhance performance, or simply building resilience, including oblique-targeting exercises in your routine can make a dramatic difference. Start slow, focus on form, and gradually increase intensity. With consistency and effort, you’ll soon feel (and see) the benefits.