Obliques exercises in 3D

The obliques: External and internal obliques

The muscles on the sides of the waist. The external oblique runs from the lower ribs down and forward to the pelvis and the sheath around the abs — like hands slid into front pockets; the internal oblique lies beneath it at right angles.

What the obliques do

• Twist the trunk
• Bend the trunk to the side
• Help curl the trunk forward
• Stop the trunk twisting or tipping when you carry a load on one side

The 5 best obliques exercises

Each one is shown on the 3D figure above, position by position, with the obliques lit red. Tap one to watch it.

Side plank

Intermediate · Bodyweight · works obliques, with help from the abs, outer hips, side shoulders and lower back. Typical: 3 × 35 s. Watch it in 3D

1. Lie on your side with your elbow under your shoulder and your legs straight, feet stacked.
2. Lift your hips until your body is straight from your head to your feet.
3. Hold, keeping your hips high and pushed slightly forward. Then switch sides.

Keep in mind: Hips up and forward; Elbow under the shoulder; Long neck. Avoid: hips sagging; rolling forward or back; shrugging the bottom shoulder.

Bicycle crunch

Beginner · Bodyweight · works obliques and abs, with help from the hip flexors. Typical: 3 × 8–12. Watch it in 3D

1. Lie on your back with your hands lightly behind your head and your legs lifted, knees bent.
2. Curl your shoulders off the floor.
3. Turn one shoulder toward the opposite knee as you straighten the other leg.
4. Switch sides in a slow pedalling motion.

Keep in mind: Turn from the ribs, not the elbows; Slow pedalling; Lower back stays down. Avoid: pulling the head with the hands; racing through the reps; letting the lower back arch.

Russian twist

Intermediate · Bodyweight, Dumbbells · works obliques, with help from the abs and hip flexors. Typical: 3 × 8–12. Watch it in 3D

1. Sit on the floor with your knees bent and lean back to about 45°, back straight.
2. Hold a weight (or clasp your hands) in front of your chest; lift your feet if you can.
3. Turn your ribs and the weight to one side, then to the other.

Keep in mind: Turn from the ribcage, not just the arms; Long spine — do not slump; Feet down to make it easier. Avoid: rounding the back; only moving the arms; going too fast.

Dumbbell side bend

Beginner · Dumbbells · works obliques, with help from the lower back. Typical: 3 × 8–12 each side. Watch it in 3D

1. Stand tall holding a dumbbell in one hand, the other hand lightly behind your head.
2. Bend straight to the side, letting the dumbbell slide down your leg.
3. Use the muscles on the other side of your waist to pull yourself back upright. Switch sides after the set.

Keep in mind: Bend sideways only — no leaning forward; Hips stay still; Slow and controlled. Avoid: twisting or leaning forward; using a dumbbell in each hand (they cancel out); going too heavy.

Cable woodchopper

Intermediate · Cable machine · works obliques, with help from the abs, front shoulders and glutes. Typical: 3 × 8–12 each side. Watch it in 3D

1. Set a pulley high and stand side-on to it, feet wider than your shoulders.
2. Hold the handle with both hands up by the pulley, arms nearly straight.
3. Pull the handle down and across your body to the outside of the opposite hip, turning your chest and pivoting the back foot.
4. Return slowly. Switch sides after the set.

Keep in mind: Turn the ribcage, arms follow; Pivot the back foot; Control the return. Avoid: pulling with the arms only; rounding the back; letting the weight yank you back.

Exercises where the obliques help

These train other muscles first, but the obliques work alongside them:

• Farmer's carry (dumbbells)
• Bird dog (bodyweight)
• Plank (bodyweight)
• Knee plank (bodyweight)
• Crunch (bodyweight)
• Dead bug (bodyweight)
• Reverse crunch (bodyweight)
• Hanging leg raise (pull-up bar)
• Hanging knee raise (pull-up bar)
• Lying leg raise (bodyweight)
• Mountain climber (bodyweight)
• Ab wheel rollout (bodyweight)
• Side-lying leg raise (bodyweight)
• Copenhagen plank (bodyweight, bench)

How to train the obliques

• Side planks, carries in one hand and anti-rotation presses train the job they do most: holding the trunk still.
• Russian twists and woodchoppers add rotation; keep them controlled.
• Training the obliques does not make the waist smaller on its own — that depends on body fat.

Questions

Other muscles: Abs · All muscles

General fitness information for healthy adults, not medical advice.