20 Best Oblique Exercises You Can Include In Your Core Workout Routine 

If you’ve been training your abs for a while and feel like something is missing, it’s probably oblique exercises.

It’s a concern that many of my clients have voiced over my 12 years as a trainer. Your six pack has come through with a nice degree of separation, but you feel like your obliques are lagging behind.

This is like any other part of the body. You often have to target individual muscles to see the best results. Ab exercises are too general – only some of them will help you really develop those obliques.

So which ab/core exercises help define your obliques?

Today, I am going to teach you the 20 best oblique exercises to include in your core routine.

We’ll also talk about anatomy, benefits, and pro tips to give you that chiseled, bold mid-section that will transform your physique. 

Let’s jump in. 

What are the obliques?

Related: 12 Best Ab Wheel Exercises

The obliques are a group of muscles that line the sides of your trunk, originating from the pelvis up to our rib cage and around the back to our spine. 

Made up of the internal and external obliques, these muscles are responsible for flexion and rotation of the spine, core stability, and breathing. 

Anatomy of the Obliques

To start, here is a breakdown of both the internal and external obliques and their function so you know what you’re targeting during your workouts. 

Muscle	Function
Internal Oblique	Lateral Flexion, Increase Intra-Abdominal Pressure, Bilateral Flexion of Trunk
External Oblique	Rotation, Flexion, Stabilizes Core, Force Expiration, Lateral Flexion

What are the benefits of training your obliques?

Related: Does Flexing Build Muscle?

The obliques are for more than just looking good; they provide vital function and control to our body.

Here are the benefits of training your obliques.

Improve Physique

Training your obliques is a great way to improve your core definition.

As the oblique outlines the sides of our trunk, increasing their size helps to define the border surrounding your abs. 

This boosts the overall appearance of your torso, improving your physique.

Improves Core Stability

Strengthening your obliques will also improve your core stability.

The obliques are responsible for performing and supporting movements such as rotation, lateral, flexion, flexion, and breathing.

When we strengthen our obliques as well as our ability to control them, we can recruit these fibers to improve overall core stability. 

Improved Performance

Strengthening your obliques and core muscles can be great for improving performance in sports.

Research indicates that training your core muscles can enhance performance in swimming, where there are improvements to stroke technique.

Core training for volleyball indicated an increase to the ability to produce speed with the striking hand.

The study further illustrates the benefit of core training for sports including basketball, football, handball, martial arts, and golf. 

Further studies go on to describe the benefits of improving core endurance and running economy following an eight-week core training program. 

Injury Prevention

Training your obliques and core muscles has been noted to prevent injury.

Studies suggest that by improving core stability, strength, and endurance, you can ensure greater spine stability that helps to reduce injury and improve force production. 

Things To Consider When Training Your Obliques

When it comes to training your obliques, it takes more than just performing random movements and hoping for the best.

Consideration of your training goals, purpose, and current experience can set you up for success when performing your oblique core exercises.

With this in mind, here is a list of things to consider when training your obliques. 

Training Goals

Understanding your training goals and knowing why you are performing oblique exercises is a must for reaching your goals. 

Having a clear goal in mind will help determine the correct exercises to perform and motivate you toward achieving those goals. 

For example, a bodybuilder looking to build their obliques is strictly aesthetic, attempting to increase muscle mass with controlled movements.

Meanwhile, an athlete such as a baseball or tennis player uses techniques that will use rotation to increase power. 

Understanding your training goals will not only dictate the exercises you select but the repetition ranges and the intensity of the movement. 

Available Equipment

The internal and external obliques are incredible muscles that perform and support a variety of different movements of the trunk.

The type of equipment directly influences the types of movements you are performing, as well as the speed and intensity.

A clear example of this is someone looking to build mass. They could use almost any piece of equipment in a controlled motion to stimulate the obliques.

An athlete, on the other hand, may want to improve rotation that would require bands or cables to perform powerful swinging movements. 

This can vary greatly depending on the individual, and choosing the right exercise that suits your equipment can make all the difference. 

Experience Level

Given the complexity of the obliques, some exercise can be difficult to perform.

The key here is to start with exercises that you can perform correctly, as there is little benefit to performing a more advanced movement if it isn’t hitting your target muscles.

And to be completely honest, often it is the basic exercises that can have the best results. They are easier to perform, allowing you to focus on contracting your obliques. 

Prior Injury

Prior injury history should be taken into consideration when selecting the correct oblique exercise for you. 

Many of the movements that target the core can stack planes of movement, and with added resistance can add pressure to the spine and surrounding joints.

Conditions such as low back pain, disc, and joint injuries may warrant additional care when it comes to oblique training. 

If you have suffered from a significant injury in the past, consider seeking the advice of a qualified health professional before performing a new oblique exercise workout.

How do you target your obliques?

To target your obliques, you need to take them through the desired range of motion. Movements such as core rotation, lateral flexion, and isometric holds are performed using the obliques. 

To improve activation and contraction consider stacking these movements by rotating and laterally flexing simultaneously while exhaling and tensing your core muscles.

This will improve contraction of your target muscles and mind-muscle connection, which improves activation and results. 

20 Best Oblique Exercises You Can Add to Your Workout

Now that we have covered the benefits and things to consider, here are the 20 best oblique exercises you can add to your workout.

1. Plank Hip Twists

The plank hip twist is a simple and effective way to engage the obliques with no equipment.

By performing a plank and rotating the hips you obliques are forced to activate to stabilize your body.   

Equipment Requirements

• Mat

How To Perform Plank Hip Twists

• Set yourself up in a plank position with weight resting on your elbows and toes.
• With feet firmly planted on the floor, begin gently rotating the hips from side to side, 45 degrees each way.  
• Alternate for all prescribed repetitions. 

Benefits

• Builds core control
• Improve oblique activation

Pro Tips

• Focus on breathing, exhaling with each rotation and squeezing your abs. This will increase the burn.
• Beginners can perform this on their knees or with feet further apart. This will improve balance and reduce weight carried by the core and shoulders.

2. Side Plank

The side plank targets the obliques and is great for beginners. It can be done on knees at first, meaning that you can easily increase difficulty as you build up your strength.

Equipment Requirements

• Mat

How To Perform Side Plank

• Lie down on your side with the elbow closest to the floor propping yourself up.
• Lift your hips off the floor so that the rest of your body weight is resting on your ankles.
• Hold this position for the designated duration. 
• Once complete, switch sides.

Benefits

• Improves oblique endurance
• Builds stability 

Pro Tips

• Concentrate on breathing and tensing your abs. Keep hips lifted; don’t let them sink.
• If you are new to the exercise, consider performing the movement on your knees or for a shorter duration. This will help you build up to a full side plank. 

3. Side Plank Hip Raises

The side plank hip raise targets the obliques by adding a hip raise to the equation. 

By lifting the hip up in  the side lying position, the oblique must contract to assist lifting and holding the side plank.

Equipment Requirements

• Mat

How To Perform Side Plank Raises

• Lie down on your side on the mat.
• Place the elbow closest to the floor on the ground and lift yourself up so your weight rests on your ankles.
• Lower your hips back to the floor. 
• Complete the remaining reps for this side and switch. 

Benefits

• Increase oblique muscle mass
• Build core stability and endurance

Pro Tips

• Beginners can perform this on knees. This will reduce the weight that is put through the shoulder.
• Focus on breathing, performing short and sharp breaths out as you lift up while tensing your abs. This improves core muscle contraction. 

4. Side Plank Twist

The side plank twist builds on the base side plank movement and adds rotation. This stacking isometric hold and rotation gets you a great oblique workout. 

Equipment Requirements

• Mat

How To Perform Side Plank Twist

• Lie down on your side on a mat.
• Prop yourself up onto your elbow and lower leg to assume the side plank position.
• Raise your free hand straight up in the air.
• Start by lowering the free hand down and reach under your body, allowing your torso to rotate.
• Once the hand has passed underneath, lift it back up to the starting position. 
• Complete all desired reps and then switch sides. 

Benefits

• Engages entire body
• Builds core stability and control

Pro Tips

• For beginners, consider performing this movement on your knees on your side. This will make it easier to support your weight.
• When performing the movement, focus on the quality of the contraction. Do your best to keep the hips still as you rotate the upper body.

5. Cable Oblique Twist

The cable oblique twist is a dynamic movement that mimics a swinging motion. 

This is excellent for developing powerful movements that may be suitable for sports requiring explosive rotation.  

Equipment Requirements

• Cable Machine

How To Perform the Cable Oblique Twist 

• Adjust the cables to chest height and grab the handle with both hands.
• Turn to your side so that one shoulder is facing the machine.
• Take two side steps away from the machine to create space.
• Point your toes away at a 45 degree angle.
• Begin by pulling and rotating your body away from the machine.
• Once your body has completed the 180 rotation, gradually release it back to the starting position.
• Complete all reps and switch sides.

Benefits

• Builds power
• Increase muscle mass

Pro Tips

• Start your sets with a light weight and focus on activating your obliques.
• Concentrate on squeezing your core and exhaling with each rep. 

6. Pallof Press

The Pallof press is one of the best and safest exercises for targeting the obliques with an isometric hold.

By holding the cable out in front of you, your body is required to resist rotation, which is great for building endurance and core control. 

Equipment Requirements

• Cable Machine

How To Perform Pallof Press 

• Adjust the cable to chest height and grab the handle with both hands.
• Turn your body so one of your shoulders is facing the cable machine.
• Take two side steps away from the machine. 
• Hold the cable at your chest.
• Begin by pushing the hand directly out in front of you until your arms are straight.
• Return the handle back to the chest.
• Complete for your assigned reps and switch sides.

Benefits

• Improves core stability
• Trains obliques without rotation

Pro Tips

• Use a lighter resistance for this exercise as it is about control and the quality of contraction.
• Control your breathing for the duration of the set and make sure your arms are straight during your press. This will ensure you are targeting your obliques.

7. Band Oblique Twist

The band oblique twist is great for targeting the obliques through rotational movement. The use of a band also means that you can do this almost anywhere. 

Equipment Requirements

• Band

How To Perform the Band Oblique Twist

• Set your band up at an anchor point at chest height.
• Grab the band with both hands and turn your body to the side.
• Take two steps away from the anchor point.
• Begin by pulling and rotating away with arms straight.
• Once you have swung a full 180 degrees, rotate back to the starting position. 
• Complete the remaining reps, then switch sides. 

Benefits

• Using a band means you can do it anywhere
• Build power

Pro Tips

• Set the anchor point at chest height and perform the movement with straight arms while focusing on tensing the abs. This will improve your oblique contraction. 
• Perform your initial reps at half speed and concentrate on oblique contraction. 

8. Dumbbell Plank Pull Through

The dumbbell plank pull through takes the core engaging elements of plank, while the pull through engages the obliques. 

Equipment Requirements

• Dumbbell

How To Perform the Dumbbell Plank Pull Through

• Set yourself up in a plank position.
• Place feet shoulder-width apart and rest on your palms with a dumbbell next to one of your hands.
• Begin by pulling the dumbbell toward one side with the opposite hand.
• Once it reaches the other side, switch sides and pull the dumbbell to the opposite side.
• Alternate and complete all reps. 

Benefits

• Improves core stability
• Build core muscle endurance

Pro Tips

• Beginners can perform the movement on knees until they are comfortable enough to graduate to toes.
• Start with smaller pulls and tense the abs. This will make the movement easier to perform. 

9. Ab Wheel Oblique Rollout

The ab wheel oblique rollout activates the core and obliques like few other exercises in the gym. 

By rolling out with a small wheel, the body is forced to engage and contract, making it one of the best on this list. 

Equipment Requirements

• Ab Wheel

How To Perform the Ab Wheel Rollout

• Hold the ab wheel directly below your shoulders with both knees on the floor.
• Allow the ab wheel to gently roll forward on a diagonal angle and your hips to extend.
• Roll out until your hips and shoulders extend.
• Pull back into the starting position. Repeat. 

Benefits

• Engages the entire body
• Improve endurance and core stability

Pro Tips

• Beginners should start with smaller rollouts, as the further out you roll the more difficult it gets. 
• Perform the rollout in a controlled motion, and concentrate on quality reps. 

10. Russian Twist

The Russian twist is a simple oblique exercise that can really burn the abs in a short time frame. 

By assuming the V-sit position and adding an element of rotation, the obliques engage to hold position and rotate. 

Equipment Requirements

• Mat

How To Perform a Russian Twist

• Sit down on the mat in the V-sit position, with feet off the floor.
• Begin by rotating your shoulders to one side while keeping your legs straight.
• Once your shoulders turn to a 45-degree angle, rotate to the other side.
• Alternate for the duration of the set. Repeat.  

Benefits

• V-Sit position forces core and obliques to activation
• Improves definition

Pro Tips

• When performing the twist, focus on rotating the torso while keeping the legs straight. This will ensure your obliques are contracting.
• Concentrate on breathing, exhaling and tensing core with each twist.  

11. Rotating Medicine Ball Throw

The rotating medicine ball throw is great for building the obliques using a  powerful rotation movement.

This movement is great for developing rotational power for sports.

Equipment Requirements

• Medicine Ball 

How To Perform the Rotating Medicine Ball Throw

• Hold a medicine ball at waist height with your body turned to the side facing the wall.
• Hold the ball on the hip further from the wall.
• Start by rotating the body and throwing the ball to the wall at chest height.
• Catch the ball and repeat the movement for the desired amount of reps.
• Switch sides. 

Benefits

• Builds rotational power
• Improves full-body coordination

Pro Tips

• Perform the movement with weight on the balls of your feet and the ability to pivot as you throw. This will improve your rotation and power output.
• Focus on breathing, performing sharp exhales with each throw. 

12. Medicine Ball Diagonal Slam

The medicine ball diagonal slam requires the obliques to engage through a powerful throwing motion.

This exercise is a lot of fun and helps to build full body strength and power.

Equipment Requirements

• Medicine Ball

How To Perform the Rotating Medicine Ball Throw

• Stand and hold a medicine ball with feet shoulder-width apart.
• Lift the medicine ball up overhead and slam it down to the floor at a diagonal angle.
• Pick the ball up and repeat for the opposite side. 
• Alternate for the duration of the set.

Benefits

• Improves explosive power
• Engages the entire body

Pro Tips

• When performing the slam, exhale and squeeze your core and obliques.
• Focus on quality of muscle contraction and using the entire body to generate power for the slam. 

13. Oblique Hanging Knee Raise

The oblique hanging knee raise forces the core and obliques to engage through hip flexion and side crunching movement. 

This is a great intermediate movement for increasing muscle mass through the core. 

Equipment Requirements

• Chin-Up Bar

How To Perform the Oblique Hanging Knee Raise

• Standing directly beneath the chin-up bar, reach above your head and grab the bar with an overhand grip.
• Begin by tucking your knees up on a diagonal angle toward one side of the body.
• Once your knees are bent at 90 degrees, lower them back to the starting position.
• Alternate sides with each rep. Repeat. 

Benefits

• Great for increase core mass
• Engages the entire body

Pro Tips

• Concentrate on contracting your obliques with each rep by performing controlled reps.
• Exhale with each knee raise, and lower in a controlled fashion.

14. Hanging Windmills

The hanging windmill is an advanced oblique muscle exercise that requires an incredible degree of strength and control. 

By lifting your legs in a circular motion, your core and obliques must engage to support and lift the weight of your legs. 

Equipment Requirements

• Chin-Up Bar

How To Perform Hanging Windmills

• Standing beneath a chin-up bar, reach overhead and grab the bar using an overhand grip.
• Straighten legs down toward the floor.
• With straight legs, lift your legs out to the side and up in a circular motion.
• Once you complete a full circle, return the other way. Repeat.

Benefits

• Engages the entire body
• Takes the obliques through all planes of movement

Pro Tips 

• Keep legs straight and torso rigid for the duration of the set. This will improve your ability to lift your legs.
• Gradually build up more reps and focus on controlling the movement.

15. Cable Wood Chops (Low to High)

The cable wood chop targets the obliques by using a full body rotational movement. This is ideal for developing both control and power for a variety of sports.

Equipment Requirements

• Cable Machine

How To Perform Wood Chops (Low to High)

• Set the cable to the lowest point and grab the handle with both hands.
• Position your body to the side and take a step away from the machine.
• Begin by pulling and swinging the cable in a rotating, diagonal movement upward. 
• Rotate until your shoulders have rotated 180 degrees.
• Gently lower the cable back to the starting position. 
• Complete the remaining repetition, then switch sides.

Benefits

• Increases rotational power
• Great for sports with swinging motion

Pro Tips

• Start with controlled swings for your initial set. This will help you build your mind-muscle connection and improve your ability to contract in later sets.
• Concentrate on breathing, performing sharp exhales with each rotation.

16. Cable Wood Chop (High to Low)

The high to low cable wood chop is excellent for targeting the obliques. The use of a cable machine allows you to adjust it to suit your body, giving you the ability to hit your obliques with every rep.

Equipment Requirements

• Cable Machine

How To Perform Cable Wood Chops (High to Low)

• Adjust the cable machine to the highest point.
• Stand a meter away from the machine with your body turned to the side.
• Holding the cable with both hands, place feet shoulder-width apart.
• Begin by pulling the cable with straight arms in a rotating motion down toward the floor diagonally on the opposite side. 
• Rotate until your body has turned the full 180 degrees.
• Gradually release back to the starting position. 
• Complete all reps then switch sides. 

Benefits

• Improves rotational power
• Engages the entire body

Pro Tips

• When performing the wood chop, allow your toes to pivot as you swing. This will allow for a greater freedom of movement and reduce pressure on the knees.
• As you swing, exhale and tense core. This will help you contract your obliques. 

17. Dumbbell Suitcase Carry

The suitcase carry is an amazing exercise that mimics the carrying of a bag, which is incredible for building oblique endurance, stability, and control. 

Equipment Requirements

• Dumbbell/Kettlebell 

How To Perform the Dumbbell Suitcase Carry

• Stand and hold a dumbbell in one hand by your side.
• Walk in a straight line while keeping your torso in the upright position.
• Walk for the desired length, then turn around, switch sides, and walk back.

Benefits

• Builds oblique endurance
• Improves core stability

Pro Tips

• Tense abs and focus on keeping your spine vertical. This will ensure your obliques are contracting for the duration of the set.
• Focus on breathing and tensing your abs to improve engagement of your core muscles. 

18. Landmine Oblique Twist

The landmine oblique twist is an incredible exercise for targeting the core. By using a barbell and weight plate you can load up the weight and build serious muscle.  

Equipment Requirements

• Landmine
• Weight Plate

How To Perform the Landmine Oblique Twist

• Standing in front of the landmine, lift up the barbell so it is overhead with your arms straight. 
• Place feet shoulder-width apart.
• Begin by rotating your torso and lowering the barbell to the sides. 
• Lower until your hands are at hip height, then lift up and alternate for the duration of the set.

Benefits

• Great for increasing oblique muscle mass
• Builds oblique strength

Pro Tips

• Beginners should start with a lighter weight and focus on technique and muscular contraction.
• Perform your initial sets with control, focusing on breathing and tensing the abs and obliques. This will help you target your obliques with every rep. 

19. Side Crunches

Read More: Will 100 Crunches A Day Do Anything?

The side crunch is a great beginner-level oblique exercise that can be done anywhere.

By simply lying on your side and crunching, you can safely target the obliques. 

Equipment Requirements

• Mat

How To Perform Side Crunches

• Lying down on your side, bend your knees at a 60-degree angle.
• Place the arm closest to the floor out in front of you, and the other behind your head.
• Begin by side crunching, aiming the elbow toward your same-side hip.
• Once you feel the crunch, lower back to the starting position.
• Complete all repetitions for this side, then switch.

Benefits

• Targets obliques based on lateral flexion movement
• Can be done anywhere

Pro Tips

• When performing the side crunch, concentrate on the quality of the muscle contraction rather than simply performing the movement. This will improve muscle activation and result.
• When side crunching, exhale as you crunch – this will increase oblique activation. 

20. Oblique Crunch

The oblique crunch is the easiest way to target the obliques with only your body weight. By performing a normal crunch with slight rotation, you can engage the entire core. 

Equipment Requirements

• Mat

How To Perform an Oblique Crunch

• Lie back on the mat with your feet shoulder-width apart and knees bent at 90 degrees.
• Place your hands behind your head.
• Begin by crunching upward and rotating your elbow toward the opposite side knee.
• Once you feel the contraction through your core and oblique, lower back to the floor.
• Alternate sides for the remaining reps. 

Benefits

• Requires no equipment, can be done anywhere
• Target the obliques and core

Pro Tips

• Focus on the contraction of obliques and core rather than the movement. This will ensure that you are hitting the obliques with each rep.
• Concentrate on your breathing, tensing abs and exhaling with every crunch. This will improve activation and your ability to target your obliques. 

Related: 12 Best Ab Wheel Exercises: Beginner And Advanced Ab Wheel Workout Program

The Best Oblique Workout Program

Here is the best oblique workout for beginners and advanced lifters.

The programs below come with exercises, sets, rest, and a weekly schedule to guide you on your way to building stronger and more defined obliques.

Beginner Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Rest	Train	Rest	Train	Rest	Rest	Rest

Beginner Oblique Workout Program

Exercise	Sets	Reps	Rest
Side Plank	3	20 secs	45-60 secs
Plank Hip Twists	3	20	30-45 secs
Pallof Press	3	10	30-45 secs
Oblique Crunches	3	10-15	30-45 secs
Side Crunches	3	15	30-45 secs
Side Plank Hip Raises	3	15	30-45 secs

Advanced Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Train	Rest	Train	Rest	Train	Rest	Rest

Advanced Oblique Workout Program

Exercise	Sets	Reps	Rest
Plank Hip Twist	3	20	30-45 secs
Pallof Press	3	10	30-45 secs
Ab Wheel Oblique Rollout	3	12	30-45 secs
Dumbbell Pull Through	3	16	30-45 secs
Oblique Knee Hanging Knee Raise	3	8-10	30-45 secs
Hanging Windmill	3	12	30-45 secs
Landmine Oblique Twist	3	12	30-45 secs
Plank Hip Twist	1	40	30-45 secs

Pro Tips for Training Your Obliques Effectively 

Performing oblique exercises is a great way to border your six pack, add definition, and improve your physique.

However, it takes more than just grunt work to get a strong cut mid section. Here’s a list of pro tips to help you get the most out of your oblique training. 

Correct Nutrition

When it comes to any kind of core training, nutrition is key. While we all have core muscles, they are not always visible, and this is due in large part to our diet.

To get the most out of your oblique core exercises, you should be eating good-quality, nutrient-dense foods.

This will help you build lean muscle mass. Also remember to reduce your trans and saturated fats. 

To find out your correct calorie intake for weight loss, building muscle, or maintenance, try this calorie calculator.

Here, you will be able to find out your exact calorie intake based on your goals, age, gender, height, weight and activity level. 

To track your nutrition, plug your target calorie intake into a nutrition app like MyFitnessPal. Even if you’re not trying to lose weight, it can help you record your meals and meet your targets.

Increase Protein Intake 

Increasing your protein intake is essential when it comes to building lean muscle. 

Studies indicate that 1.6g-2.2g of protein per kilogram of body weight is required to build lean muscle mass.

This will help you strengthen your obliques and increase their mass, improving definition and your physique. 

Focus on Contraction 

When you are performing your oblique exercises, you need to focus on contracting the target muscles.

Scientific literature suggests that when we actively squeeze and contract our target muscle during exercise, we build a mind-muscle connection. 

The act of focusing on squeezing the target muscle ensures that we are hitting these fibers with every rep, which will improve our results. 

Increase Training Volume

If you’re focusing on your obliques, once a week may not be enough.

Research has shown that when we increase the number of sessions performed for a muscle group, we stimulate greater muscle hypertrophy. 

By performing your oblique muscle workouts multiple times per week you can increase growth and achieve greater results. 

Progressively Overload

When we train our obliques, it is important that we progressively overload with each set.

Studies indicate that increasing the load challenges muscle tissue for increasing muscular adaptations.  

This can be done by increasing resistance, sets, or repetitions to continuously challenge the obliques and promote muscle growth.   

Final Thoughts

Training your obliques doesn’t just only improve your physique. It can help improve daily function and athletic performance. 

By building lean muscle mass around your trunk you will achieve greater definition and provide your body with the muscle to support a healthy spine.

So, if you are considering training your obliques, make sure you focus on contraction, increase your protein intake, and practice clean eating. 

Follow these tips and you will build athletic-looking obliques in no time.

Are you thinking about programming obliquely into your workout? Which exercise do you think will be most effective for you?

Let us know in the comments.