10 Best Oblique Exercises To Strengthen Your Side Abs

When it comes to achieving a strong and defined core, focusing on your oblique muscles is key. The obliques, located on the sides of your abdomen, play a crucial role in stabilizing your torso, improving posture, and enhancing overall athletic performance. If you're looking to strengthen and sculpt your side abs, incorporating targeted oblique exercises into your fitness routine is essential. In this article, we'll explore 10 highly effective exercises that specifically target your oblique muscles, helping you achieve a toned and well-defined waistline. Get ready to feel the burn and take your core strength to the next level!

What is Oblique Exercises?

Oblique exercises are a category of fitness exercises that target the muscles called the obliques. These muscles, located on the sides of the abdomen, play a crucial role in core stability, posture, and rotational movements of the torso. By incorporating oblique exercises into your fitness routine, you can strengthen and tone these muscles, improve functional movement, and enhance your overall physique.

Oblique exercises typically involve a combination of rotational and lateral flexion movements, engaging the oblique muscles from various angles. These exercises not only work the obliques but also engage the entire core, including the rectus abdominis (six-pack muscles) and the transverse abdominis (deep abdominal muscles).

Regularly performing oblique exercises can offer several benefits. Firstly, they help to build a strong and stable core, which forms the foundation for many other physical activities. Strong obliques can also improve posture and spinal alignment, reducing the risk of back pain and injuries. Additionally, well-developed oblique muscles can enhance athletic performance in sports that involve twisting or rotational movements, such as golf, tennis, or martial arts.

# Russian Twists:

How To Do

- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart. You can also lift your feet slightly off the ground to increase the challenge.

- Lean back slightly while maintaining a straight back and engage your core muscles.

- Optional: Hold a weight, such as a dumbbell or a medicine ball, with both hands in front of your chest to add resistance and intensity to the exercise.

- Begin the movement by rotating your torso to the right side, bringing the weight or your hands toward the ground beside your right hip. Keep your back straight and avoid rounding or hunching forward.

- Exhale as you twist and engage your oblique muscles to generate the movement. Focus on using your core muscles to control the rotation.

- Pause briefly when you reach the right side, and then slowly rotate your torso to the left side, bringing the weight or your hands toward the ground beside your left hip.

- Continue alternating from side to side in a controlled manner, creating a twisting motion with your torso. Each twist counts as one repetition.

- Aim to perform the exercise for a specific number of repetitions or a predetermined duration, depending on your fitness level and goals.

- Maintain proper form throughout the exercise, keeping your core engaged, back straight, and breathing steadily.

- Once you have completed the desired number of repetitions or time, release the weight if you were using one, and gently return to a seated position with your feet on the ground.

# Side Plank:

How To Do

- Start by lying on your side on a mat or the floor. Position yourself in a straight line, with your legs extended and stacked on top of each other.

- Prop yourself up on your forearm, ensuring that your elbow is directly beneath your shoulder. Your forearm should be perpendicular to your body.

- Engage your core muscles by pulling your navel toward your spine. This will help stabilize your body throughout the exercise.

- Lift your hips off the ground, using your forearm and the side of your bottom foot for support. Your body should form a straight line from your head to your feet.

- Keep your neck aligned with your spine by looking straight ahead or slightly upward.

- Hold the position for a specified amount of time, starting with 20-30 seconds and gradually increasing as you build strength and endurance.

- Once you complete one side, switch to the other side and repeat the steps.

Bicycle Crunches:

How To Do

- Start by lying flat on your back on a mat or the floor. Bend your knees and place your hands lightly behind your head, elbows pointing out to the sides. Keep your feet flat on the ground.

- Engage your core muscles by pulling your navel toward your spine. This will help stabilize your body throughout the exercise.

- Lift your shoulder blades off the ground, while keeping your lower back pressed into the floor. This is your starting position.

- Begin the movement by simultaneously bringing your right knee toward your chest while lifting your left shoulder toward your right knee. Twist your torso, aiming to bring your elbow across your body to meet your knee.

- Straighten your right leg as you extend your left leg out, hovering it slightly above the ground. At the same time, switch the positions of your upper body by bringing your left elbow toward your right knee.

- Continue to alternate sides in a fluid motion, pedaling your legs as if riding a bicycle, while twisting your upper body to reach the opposite knee with your elbow. Exhale as you twist and inhale as you switch sides.

- Aim to perform the exercise in a controlled manner, avoiding any jerky movements, and focus on engaging your abdominal muscles throughout.

- Continue the movement for a specific number of repetitions or time, depending on your fitness level and goals.

Side Plank with Hip Dips:

How To Do

- Begin by lying on your side on a mat or the floor. Position yourself in a straight line, with your legs extended and stacked on top of each other.

- Prop yourself up on your forearm, ensuring that your elbow is directly beneath your shoulder. Your forearm should be perpendicular to your body.

- Engage your core muscles by pulling your navel toward your spine. This will help stabilize your body throughout the exercise.

- Lift your hips off the ground, using your forearm and the side of your bottom foot for support. Your body should form a straight line from your head to your feet.

- Once you are in the side plank position, maintain your balance and stability.

- Begin the movement by slowly lowering your hip toward the ground, keeping your core engaged and maintaining a straight line from your head to your feet.

- Once your hip is near the ground, reverse the movement and lift your hip back up to the starting side plank position.

- Repeat the hip dips for a specific number of repetitions or time, then switch to the other side and repeat the steps.

# Woodchoppers:

How To Do

- Stand with your feet shoulder-width apart, holding a dumbbell, medicine ball, or cable handle with both hands in front of your body.

- Begin by twisting your torso to one side, keeping your arms extended and the weight held in front of you. This is your starting position.

- Initiate the movement by rotating your torso diagonally across your body, bringing the weight down and across to the outside of your opposite hip. Imagine chopping wood with an axe.

- As you perform the woodchopper motion, pivot on your back foot and allow your knees and hips to bend slightly. Your core should be engaged throughout the movement.

- Exhale as you perform the twisting motion and lower the weight, focusing on engaging your oblique muscles.

- Pause briefly at the end of the movement, feeling the contraction in your obliques.

- Slowly reverse the motion, returning to the starting position by rotating your torso back to the center, while keeping your core tight and controlled.

- Repeat the movement for the desired number of repetitions, then switch to the other side and repeat.

# Standing Side Crunches:

How To Do

- Stand with your feet shoulder-width apart and your arms relaxed by your sides.

- Place your right hand on the side of your head, with your elbow pointing out to the side. This will be your starting position.

- Engage your core muscles by pulling your navel toward your spine.

- Begin the movement by bending your torso to the right side, bringing your right elbow down towards your right hip. At the same time, contract your right oblique muscles to initiate the side crunch.

- Focus on squeezing your oblique muscles as you perform the side crunch, and exhale as you crunch down.

- Hold the crunch position for a brief moment to intensify the contraction in your obliques.

- Slowly return to the starting position by straightening your torso and extending your right arm back up.

- Repeat the movement for the desired number of repetitions on the right side, then switch to the left side and repeat the steps.

# Side Plank with Knee Tucks:

How To Do

- Begin by lying on your side on a mat or the floor. Position yourself in a straight line, with your legs extended and stacked on top of each other.

- Prop yourself up on your forearm, ensuring that your elbow is directly beneath your shoulder. Your forearm should be perpendicular to your body.

- Engage your core muscles by pulling your navel toward your spine. This will help stabilize your body throughout the exercise.

- Lift your hips off the ground, using your forearm and the side of your bottom foot for support. Your body should form a straight line from your head to your feet.

- Once you are in the side plank position, maintain your balance and stability.

- Begin the movement by slowly bringing your top knee up toward your chest, aiming to touch your elbow or forearm with your knee.

- Pause briefly in the tucked position, squeezing your oblique muscles to intensify the contraction.

- Slowly extend your leg back to the starting position, returning to the side plank.

- Repeat the knee tucks for a specific number of repetitions or time, then switch to the other side and repeat the steps.

# Standing Oblique Twists:

How To Do

- Stand with your feet shoulder-width apart and your arms extended straight in front of you at chest level, palms facing each other. This will be your starting position.

- Engage your core muscles by pulling your navel toward your spine.

- Begin the movement by rotating your torso to the right side, pivoting on your feet. Keep your hips facing forward as you twist.

- As you rotate, focus on squeezing your oblique muscles on the right side of your abdomen.

- Pause briefly at the end of the twist, feeling the contraction in your obliques.

- Slowly return to the starting position by rotating your torso back to the center.

- Repeat the movement, this time rotating your torso to the left side, again focusing on engaging the obliques on the left side of your abdomen.

- Continue alternating twists from side to side in a controlled and fluid motion.

- Aim to perform the exercise with a range of motion that allows you to maintain proper form and control. Start with a moderate range and gradually increase as you build strength and flexibility.

- Breathe steadily throughout the exercise, exhaling as you twist and inhaling as you return to the starting position.

# Oblique V-Ups:

How To Do

- Start by lying on your side on a mat or the floor. Position yourself in a straight line, with your legs extended and stacked on top of each other. Prop yourself up on your forearm, ensuring that your elbow is directly beneath your shoulder. Your forearm should be perpendicular to your body.

- Engage your core muscles by pulling your navel toward your spine. This will help stabilize your body throughout the exercise.

- Lift your hips off the ground, using your forearm and the side of your bottom foot for support. Your body should form a straight line from your head to your feet. This is your starting position.

- Once you are in the side plank position, maintain your balance and stability.

- Begin the movement by raising your top arm and extending it straight overhead, parallel to your body. Simultaneously, lift your top leg off the bottom leg, keeping them straight.

- As you raise your leg, crunch your torso toward your leg, aiming to touch your hand to your foot or shin. This movement engages your oblique muscles.

- Pause briefly at the top of the movement, feeling the contraction in your obliques.

- Slowly lower your leg and torso back to the starting position in a controlled manner.

- Repeat the oblique V-ups for a specific number of repetitions or time, then switch to the other side and repeat the steps.

# Side Medicine Ball Slams:

How To Do

- Stand with your feet shoulder-width apart, holding a medicine ball with both hands in front of your body.

- Rotate your torso to one side, preparing to slam the ball diagonally across your body. Your feet and hips should rotate along with your torso.

- Raise the ball above your shoulder on the side opposite to the direction you're rotating. Keep your arms extended and your core engaged.

- With a powerful motion, explosively slam the medicine ball down and across your body toward the opposite hip. Aim to release the ball just above the ground.

- As you slam the ball, pivot on your back foot and allow your knees and hips to bend slightly to generate power and follow through with the movement.

- Catch the rebound of the medicine ball or retrieve it from the ground, reset your position, and prepare for the next repetition.

- Repeat the exercise for the desired number of repetitions on one side, then switch to the other side and repeat the steps.