Your obliques, which are muscles running along the sides of your core, are important for rotational movements, bending from side to side, and protecting your spine.
Whether you’re working toward a six-pack or just aiming for a stronger core, we know working the abs is a smart move.
But your core is made up of more than just the six-pack muscles — have you addressed your obliques too?
Strengthening them, specifically, a few days per week, is a great idea for your overall health.
Below, we’ve curated beginner, intermediate, and advanced routines to make the most of your oblique workout. Dive in and give those “side abs” some love!
These moves — all bodyweight — are great basics, and you should feel free to use them even when you’re no stranger to the gym.
That being said, when you feel like you need more of a challenge, move on to the intermediate or advanced routine.
To target your obliques directly, choose 2–3 of these exercises and add them to your workout twice a week. Aim for 3 sets of 10–12 reps of each exercise.
Bird dog
This move targets your abs and will also test your balance.
Besides the obliques, it also works the:
- lats
- glutes
How to do it:
- Start on all fours with your hands in line with your shoulders and knees in line with your hips.
- Inhale, brace your core, and reach your right arm and left leg straight out so they’re both parallel to the ground.
- Ensure that your lower back stays stable and your hips stay square to the ground.
- Exhale and return to start. Repeat with the left arm and right leg.
Heel tap
Target your obliques with this move, which is essentially a side crunch on the ground.
How to do it:
- Lie on your back on the ground with your knees bent and feet flat.
- Arms should be down by your sides with palms facing up or down — your preference.
- Inhale and use your core to lift your head and upper back off the ground.
- Reach down to your left side, tapping your heel with your left hand. Think of this movement as a side crunch, and resist the urge to lift your upper body further off the ground.
- Return to center.
- Repeat on the right side.
Side plank
Planks — everyone loves to hate them!
Whether on your knees or your feet, this move not only targets your side abs, but your upper body and one of the muscles in your booty called the gluteus medius, an important stabilizer for your pelvis.
Other major muscles worked include the:
- shoulder
- gluteus medius
How to do it:
- Lie on the ground on your left side.
- Come up onto your hand or forearm, supporting your upper body.
- Bend your knees at a 45-degree angle and stack your right leg on top of your left. You can also extend your legs and stack your feet if you have the strength.
- Your body should form a straight line from either head to knee or head to toe, whichever setup you choose.
- Keeping your feet touching, use your obliques to pull your right hip toward the sky, allowing your right arm to rest on your side or extend overhead.
- Hold here for the desired time, then switch sides.
Side plank with a reach-under
Adding a reach-under will provide even more of a twisting motion to target those obliques.
Other major muscles worked include the:
- shoulder
- gluteus medius
How to do it:
- Lie on the ground on your left side.
- Come up onto your hand or forearm, supporting your upper body.
- Bend your knees at a 45-degree angle and stack your right leg on top of your left.
- Keeping your feet touching, use your obliques to pull your right hip toward the sky.
- Extend your left arm overhead.
- Inhale, and reach your hand down and under the left side of your body, adding in that twist.
- Return your arm overhead, then repeat.
Cross-body mountain climber
Often done as a form of cardio, mountain climbers target the core — namely the obliques — as well.
Go slower here than you would for a cardio mountain climber to really focus on the abs.
Other major muscles worked include:
- delts
- triceps
- quads
How to do it:
- Start in a high plank position, but with your glutes slightly higher than they would be in that position. Wrists are under shoulders and your neck is neutral.
- Drive your left knee forward toward your right elbow, keeping the rest of your body stationary.
- Return to start, then repeat with the right leg.
Bicycle crunch
This twisting ab move will have your obliques on fire. Another benefit is that it’s scalable, too.
If you have trouble keeping your lower back flush to the ground, place your feet on the ground instead of extending your legs.
How to do it:
- Lie on the ground on your back, bringing your legs to tabletop position.
- Bend your elbows and place your hands behind your head.
- Using your core, lift your head, neck, and shoulders off the ground, and bring your right elbow to your left knee, straightening your right leg.
- Release slightly and twist to the other side, bending your right leg, straightening your left leg, and bringing your left elbow to your right knee.
Standing core stabilizer
Don’t underestimate the benefit of this standing ab move. Ensure that you’re twisting your whole torso, not just your arms, to get the full benefit.
How to do it:
- Stand straight with your feet about shoulder-width apart, and bring your arms straight out in front of you, hands touching.
- Brace your core and begin to twist your upper body to the left, leading with your hands and allowing the right toe to pivot in response. Your gaze should follow this movement.
- Return to center and repeat for the desired number of reps, then repeat on the right side.
Wide side crunch
Add some leg work into your side crunches with this move. The focus is on the obliques here though, so if your legs fatigue, come out of the squat a bit.
Other muscles worked include:
- quads
- glutes
How to do it:
- Take a wide stance with your toes pointed out.
- Sink into a squat position, and lift your arms out to your sides with your elbows bent at a 90-degree angle.
- Staying in the squat position, bend at your side, taking your right elbow toward your right knee.
- Return to center and crunch to the left.
Standing knee tuck extension
Take your side crunches standing with standing knee tuck extensions.
Really reach that elbow to knee, while focusing on the side bend, to get the most crunch for your buck.
How to do it:
- Stand with your feet wider than shoulder-width apart and your toes pointed out. Bend your elbows and put your hands behind your head.
- Brace your core and bend sideways at the waist, bringing your knee up and your elbow down simultaneously.
- Return to center and repeat on the other side.
Walking lunge with rotation
When you add a rotation to an exercise, you can count on your obliques firing. Spice up walking lunges with a twist of the torso over your front leg.
Other muscles worked include:
- quads
- glutes
- hamstrings
How to do it:
- Start standing straight with your feet together and your arms out in front of you, elbows bent at 90 degrees.
- Lunge forward with your left leg until your thigh reaches parallel, twisting your torso over your left thigh to hit the oblique.
- Return to standing, twisting your torso back to center.
- Step forward with the right leg, repeating the movement.
Once you’ve mastered the beginner moves, try out this intermediate routine.
Pick 2–3 exercises and do 3 sets of 10–12 reps.
Side plank rotation
Adding a rotation — rotating your side planks from side to side — creates a challenge.
Muscles also worked include:
- delts
- quads
How to do it:
- Assume a high plank position with shoulders in line with wrists and your neck neutral. Place your feet right next to each other.
- Lift your right hand off the ground and begin to rotate into a side plank position, opening your torso to the room.
- Your right arm should follow your body, remaining extended.
- Pause here and then return to the high plank, repeating on the other side.
Hip dips
Deceivingly difficult, don’t force this move — go slowly and controlled, and if you can’t drop your hip all the way to the ground, that’s OK!
Muscles also worked include:
- delts
- quads
How to do it:
- Get into a forearm plank position.
- Bracing your core, rotate your body to the right, dropping your right hip as close to the floor as it will go.
- Return to center, repeating on the other side.
Windshield wipers
Picture your legs as this car accessory, moving back and forth from center.
Start with your knees bent, but you have the option to extend your legs if you feel up to it.
How to do it:
- Lie with your back flat on the ground and your legs in the tabletop position. Your arms should be out perpendicular to your body.
- Bracing your core, slowly allow your knees to fall to the right, maintaining control all the way down. Otherwise, stop when you feel your upper back coming off the ground.
- Return to start, then repeat on the other side.
Woodchop
Although it’s the opposite direction in which you’d actually chop wood — yes, we know! — this twisting move with added weight will work your full body.
Major muscles also worked include:
- delts
- quads
How to do it:
- Grab a dumbbell and hold it by each end to the right side of your body.
- Squat down slightly and rotate your trunk to the right.
- Stand up and, keeping your arms extended, swing the dumbbell up and across your body in a controlled motion by twisting your torso to the left.
- Pivot on your right toe as you go, bringing the dumbbell to end over your left shoulder.
- Return to the starting position, do the desired number of reps, then repeat on the other side.
Oblique side bends
Hold a weight and drop to the side as far as you can!
How to do it:
- Stand straight and hold a dumbbell in one hand at your side. Your feet should be close together but not touching.
- Bracing your core, bend sideways at the waist, allowing the dumbbell to drop down toward the floor.
- Using your oblique, pull yourself back to start, repeating for the desired number of reps.
- Repeat on the other side.
Russian twist
Core control is key to execute the Russian twist. Rest your heels on the ground here if you need the extra stability.
How to do it:
- Sit on the floor with your knees bent and feet flat on the floor.
- Lean back and lift your feet off the ground, balancing on your tailbone.
- Extend your arms and twist your torso, allowing your arms to drop to your right side.
- Twist back, dropping to the left.
Lunge with rotation and added weight
Muscles also worked include:
- quads
- hamstrings
- glutes
How to do it:
- Complete this lunge the same way you would without weight, and hold a dumbbell out in front of you with your arms extended, twisting as you go.
Medicine ball side toss
Grab a partner or position yourself next to a sturdy wall for this oblique-targeting move.
Muscles also worked include:
- deltoids
How to do it:
- Grab a medicine ball and position yourself 3–4 feet away from a solid wall. Turn so your right side is facing the wall.
- Hold the medicine ball with both hands at the side of your left hip.
- Squat down slightly, twist your torso, and propel the ball toward the wall, extending your arms as you go.
- Catch the ball, twist your torso back to center, lower the ball back to hip level, and immediately toss it again.
- Repeat for the desired number of reps, then switch sides.
Oblique crunch
A standard oblique crunch will target those side abs specifically.
How to do it:
- Sit on the ground with your knees bent and feet flat on the ground.
- Roll onto your left hip at a 45-degree angle, bracing yourself on your left forearm.
- Lift your feet and knees off the ground, and put your right hand behind your head.
- Crunch up, bringing your lower body and upper body to meet.
- Release back to start and repeat for the desired number of reps.
- Repeat on the other side.
Single-arm toe touch
Hit your whole core with this move. Bend your knees and place your feet flat on the ground if extending your legs is a bit too challenging.
How to do it:
- Lie on your back with your legs out in front of you and your arms at your sides.
- Bracing your core, lift your right arm and left leg up, twisting to tap your left foot with your right hand.
- Release back down and repeat with the left and right leg.
If you have a core of steel, this advanced routine is for you.
Aim for 3 sets of 10–12 reps of each exercise.
Single-leg side plank
Balance on one leg to take a side plank up a notch.
Muscles also worked include:
- delts
- quads
How to do it:
- Get into a side plank position on your feet.
- Then lift the top leg, supporting your weight on the bottom leg.
Spiderman crunch
Channel the superhero with these crunches, which will require upper and lower body strength, too.
Muscles also worked include:
- chest
- deltoids
- quads
How to do it:
- Get into a high plank position.
- Bend your knee and pull it out to your side, bringing your knee to your elbow.
- Repeat on the other side.
Hanging windshield wiper
Take your windshield wiper to a bar, adding a huge upper body strength element to this exercise.
Muscles also worked include:
- lats
- quads
You’ll complete a standard windshield wiper, but instead, you’ll be hanging from a bar and your legs will be extended. Phew.
Landmine rotations
Use a barbell to work on power and explosiveness as well as your obliques.
Muscles also worked include:
- delts
- biceps
- quads
How to do it:
- Position yourself in front of a barbell in a landmine attachment.
- Grab the end of the barbell with both hands overlapping.
- Keeping your arms extended, move the barbell to your right hip, twisting your torso to meet it.
- Bending the knees slightly and keeping the arms straight, rotate your torso, bringing the barbell up and over to the left hip.
- Pivot your feet to make this move smooth.
- Repeat, alternating sides until reaching the desired number of reps.
TRX oblique rollout
Whether you complete this move standing or kneeling, your obliques will be feeling it.
Muscles also worked include:
- deltoids
- lats
- chest
How to do it:
- Start kneeling in front of the TRX bands, adjusting them to the appropriate length.
- Hold one handle with each hand, straightening your arms.
- Slowly begin to drop your chest, driving your arms out and to one side.
- Lower down as far as you can go while keeping your spine neutral.
- Return to center, then drop to the other side.
TRX oblique crunches
TRX straps add a balance and stability challenge, taking oblique crunches up a notch.
Muscles also worked include:
- deltoids
How to do it:
- Adjust the TRX straps so that when you place your feet in the handles, your body forms a parallel line with the ground.
- Assume a high plank position, tops of feet down in the handles.
- Begin to bend your knees, bringing them in toward your right elbow to hit the obliques.
- Return to start, repeating on the left side.
TRX side plank
Side planks on the TRX aren’t for the faint of heart!
Muscles also worked include:
- deltoids
How to do it:
- Adjust the TRX straps so that when you place your feet in the handles, your body forms a parallel line with the ground.
- Place one foot in each handle, turning your body to the right side.
- With your left foot in front, come up onto your forearm or hand into a side plank.
- Hold here for the desired time frame, then switch sides.
TRX side plank crunch
If TRX side planks aren’t enough, adding a crunch targets your abs even more.
Muscles also worked:
- deltoids
How to do it:
- Adjust the TRX straps so that when you place your feet in the handles, your body forms a parallel line with the ground.
- Place one foot in each handle, turning your body to the right side.
- With your left foot in front, come up onto your forearm or hand into a side plank.
- Crunch, bringing your knees toward your chest, and repeat the desired number of reps. Then switch sides.
Single-arm toe touch with weight
Adding a small hand weight to a single-arm toe touch increases the intensity of this exercise.
- Hold a dumbbell in each hand, completing a single-arm toe touch.
Russian twist with weight
Take the Russian twist up a notch with a dumbbell.
- Hold a dumbbell by each end, completing the move with extended arms.
Whether you’re a beginner or an advanced exerciser, there’s an oblique exercise for you.
Strengthening these muscles provide lots of benefits — too many to pass up. So get crunching — and bending, and rotating, and planking — today.
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she’s not working out with her husband or chasing around her young daughter, she’s watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife and more.
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The search results provided by You.com include an article titled "3 Moves to Strengthen Abs" by Nicole Davis. The article discusses the importance of oblique muscles, provides beginner, intermediate, and advanced oblique workout routines, and describes various exercises to target the obliques. The article also mentions the muscles worked during each exercise and provides instructions on how to perform them correctly.
Importance of Oblique Muscles
The oblique muscles, which run along the sides of the core, are important for rotational movements, bending from side to side, and protecting the spine [[1]].
Beginner Routine
The beginner routine mentioned in the article consists of bodyweight exercises that are suitable for beginners and can also be used by more experienced individuals. To target the obliques directly, it is recommended to choose 2-3 exercises from the beginner routine and add them to the workout twice a week. The recommended number of sets is 3, with 10-12 reps of each exercise [[1]].
The exercises included in the beginner routine are:
- Bird dog: This exercise targets the abs, obliques, lats, and glutes. It involves starting on all fours and extending the right arm and left leg parallel to the ground, then repeating with the left arm and right leg [[1]].
- Heel tap: This move is essentially a side crunch on the ground and targets the obliques. It is performed by lying on the back with knees bent and feet flat on the ground, and tapping the left heel with the left hand, then repeating on the right side [[1]].
- Side plank: Side planks target the side abs, upper body, and the gluteus medius muscle. The exercise involves lying on the left side, supporting the upper body with the left hand or forearm, and lifting the right hip toward the sky [[1]].
- Side plank with a reach-under: This exercise adds a twisting motion to target the obliques further. It is performed by lying on the left side, supporting the upper body with the left hand or forearm, and reaching the right hand down and under the left side of the body [[1]].
- Cross-body mountain climber: Mountain climbers target the core, including the obliques. The exercise starts in a high plank position and involves driving the left knee forward toward the right elbow, then repeating with the right knee and left elbow [[1]].
- Bicycle crunch: This twisting ab move targets the obliques. It is performed by lying on the back, bringing the legs to tabletop position, and twisting the torso to bring the right elbow to the left knee, then repeating on the other side [[1]].
- Standing core stabilizer: This standing ab move involves twisting the whole torso to work the obliques. It is performed by standing straight with feet shoulder-width apart, bringing the arms straight out in front, and twisting the upper body to the left [[1]].
- Wide side crunch: This exercise adds leg work to side crunches and primarily targets the obliques. It is performed by taking a wide stance with toes pointed out, squatting down, and bending at the side to bring the right elbow toward the right knee, then repeating on the left side [[1]].
- Standing knee tuck extension: This move combines a side crunch with a standing knee tuck. It targets the obliques and involves standing with feet wider than shoulder-width apart, bending sideways at the waist, and bringing the right knee up and the right elbow down simultaneously, then repeating on the other side [[1]].
- Walking lunge with rotation: This exercise adds a rotation to walking lunges to target the obliques. It is performed by starting in a standing position, lunging forward with the left leg while twisting the torso over the left thigh, then repeating with the right leg [[1]].
Intermediate Routine
Once the beginner moves have been mastered, the article suggests trying out the intermediate routine. It is recommended to choose 2-3 exercises from the intermediate routine and perform 3 sets of 10-12 reps for each exercise [[1]].
The exercises included in the intermediate routine are:
- Side plank rotation: This exercise adds a rotation to side planks to create a challenge. It targets the obliques, delts, and quads. The exercise involves assuming a high plank position and rotating into a side plank position, opening the torso to the room [[1]].
- Hip dips: This move targets the obliques and involves rotating the body to the right or left while in a forearm plank position, dropping the hip as close to the floor as possible [[1]].
- Windshield wipers: This exercise involves lying on the back with legs in the tabletop position and allowing the knees to fall to the right or left while maintaining control. It targets the obliques, lats, and quads [[1]].
- Woodchop: This twisting move with added weight works the full body, including the obliques. It is performed by grabbing a dumbbell and rotating the trunk while squatting down slightly [[1]].
- Oblique side bends: This exercise involves standing straight and holding a dumbbell in one hand at the side. It targets the obliques and is performed by bending sideways at the waist, allowing the dumbbell to drop down toward the floor, then pulling back to start [[1]].
- Russian twist: This exercise targets the obliques and involves sitting on the floor with knees bent and feet flat on the floor, twisting the torso and allowing the arms to drop to the right side, then twisting back and dropping to the left side [[1]].
- Lunge with rotation and added weight: This exercise combines lunges with a rotation to target the obliques. It is performed by holding a dumbbell out in front of the body with arms extended and twisting the torso while lunging [[1]].
- Medicine ball side toss: This oblique-targeting move involves grabbing a medicine ball and propelling it toward a wall, twisting the torso as you go. It targets the obliques and deltoids [[1]].
- Oblique crunch: This exercise specifically targets the side abs. It is performed by sitting on the ground with knees bent and feet flat on the ground, rolling onto one hip at a 45-degree angle, and crunching up to bring the lower body and upper body together [[1]].
- Single-arm toe touch: This move targets the entire core and involves lying on the back with legs extended, lifting one arm and the opposite leg, and twisting to touch the foot with the hand [[1]].
Advanced Routine
The advanced routine is recommended for individuals with a strong core. It is suggested to perform 3 sets of 10-12 reps for each exercise in the advanced routine [[1]].
The exercises included in the advanced routine are:
- Single-leg side plank: This exercise adds balance and difficulty to a side plank by balancing on one leg. It targets the obliques, delts, and quads [[1]].
- Spiderman crunch: This move requires upper and lower body strength and involves getting into a high plank position and bringing the knee to the elbow on the same side [[1]].
- Hanging windshield wiper: This exercise adds an upper body strength element to the windshield wiper exercise by performing it while hanging from a bar. It targets the obliques, lats, and quads [[1]].
- Landmine rotations: This exercise uses a barbell to work on power, explosiveness, and obliques. It is performed by grabbing the end of the barbell and rotating the torso from one hip to the other [[1]].
- TRX oblique rollout: This move targets the obliques and can be performed standing or kneeling using TRX straps. It involves dropping the chest and driving the arms out and to one side [[1]].
- TRX oblique crunches: This exercise adds a balance and stability challenge to oblique crunches by using TRX straps. It targets the obliques and deltoids [[1]].
- TRX side plank: This exercise is a challenging variation of the side plank using TRX straps. It targets the obliques and deltoids [[1]].
- TRX side plank crunch: This move combines a side plank with a crunch and targets the obliques and deltoids. It is performed using TRX straps [[1]].
- Single-arm toe touch with weight: This exercise increases the intensity of a single-arm toe touch by adding a small hand weight. It targets the entire core [[1]].
- Russian twist with weight: This exercise adds a dumbbell to the Russian twist to increase the challenge. It targets the obliques and deltoids [[1]].
In conclusion, the article provides a comprehensive guide to strengthening the oblique muscles with beginner, intermediate, and advanced routines. It includes a variety of exercises that target the obliques and provides instructions on how to perform them correctly. Strengthening the obliques is important for overall core strength and stability.
