8 Oblique Exercises to Strengthen Your Core

Build the six-pack you’ve always wanted for a stronger core by working your obliques with the 8 best oblique exercises.

Want a stronger core?look at mine Favorite 8-minute workout!

don’t forget italics

We all want that coveted six pack! But guess what? The six-pack look doesn’t come from six muscle groups. It’s actually 4 major muscle groups. Transversus abdominis, rectus abdominis, internal oblique, and external oblique. Most people know and work the abs, but often forget about the obliques.

What is italics?

Having a “six pack” isn’t just about strengthening the abdominal muscles. It also involves the oblique muscles. Your obliques run along the sides of your core abs. They are important for rotational movements such as side-to-side bending, and they help support the spine. A strong set of obliques will also help get rid of those “love handles.”

Why should I strengthen this muscle group?

why not? These muscles don’t just help with mobility, stability, and overall health. They support the spine, one of the most important parts of our body! If looks are your thing, they will make you look “cropped” and reduce “scoliosis” or unclog love handles.

8 Key Oblique Exercises To Strengthen Your Core

As a college athlete, I’ve done a lot of practice over the years. These are the key and real oblique exercises I have tried that, if done consistently, will yield results. Do exercise 3 times a week, 2 to 3 times a week for best results.

1. Bike Crunches: First lie on your back with your legs on the table. Put your hands behind your head with your elbows facing out. Using your core, lift your head and shoulders off the ground. Crunching inward, bend sideways, trying to reach right elbow to left knee, straightening right leg in the same motion. Release slightly and twist to the other side, extending your left elbow to your right knee while straightening your left leg. Perform 15 movements on each side.
2. Side panel: The starting position is a high (on your hand) right plank position with your left hand in the air or on your hip. Hold for 45 seconds, then repeat on the left side.
3. Side Planks with Hip Incline: The starting position is in a high (on your hand) right plank position with your left hand on your arm or hip. Slowly lower your hips to the ground, then lift it back to the ceiling, using your obliques all the way. Repeat this pattern 15 times. Then repeat on your left.
4. Messenger Climbers: Start in a plank position with arms straight, hands on the ground, and legs stretched behind you. While keeping your back flat, engage your core and lift your right knee down to your right elbow—return to the starting position while raising your left knee to your left elbow. Repeat the process and continue to switch legs while increasing the speed to 0g. Repeat this pattern for a total of 40 reps (or 20 on each side).
5. Russian Turn: Sit on the floor with your legs straight in front of you. Slowly tilt your back back at a 45° angle and your body will look like a V shape. Engage your core as your legs come out in front of you, balance on your tailbone (or sit bones), and begin to twist your torso to either side, but don’t move your legs. Do 15 reps on each side. (Optional: Use 10-pound weights or dumbbells for more challenges)
6. bird dog: The starting position is on all fours with knees hip-width apart and hands firmly on the ground shoulder-width apart. Squeeze your abs, straighten one arm forward, and extend the other leg fully behind you. It should look like a straight line from your hands to your feet, keeping your hips at right angles to the ground. Hold for 2 seconds, then return to the starting position. Repeat on the other side, 10 times on each side. Keep your abs engaged throughout the exercise.
7. Heel Taps: Start by lying flat on your back. Bend your knees and land your feet on the ground. Lift your head and upper back (shoulders) off the ground. Now, while holding the pose, reach out to the left and touch the raised hand to the left heel. Repeat on the right side by touching the right hand to the right heel. Continue walking back and forth for a total of 15 reps on each side.
8. Spider-Man Push-Ups: Start in a push-up position. As you lower your body to the floor, lift your right foot off the floor and swing your leg to the side to try to touch your right knee to your right elbow. Bring your legs back to the ground as you push your body back to the starting position. Repeat on the other side. Do 10 reps on each side.

Easy Post Workout Snack Ideas

Filling your body with the right fuel is key if you want results. I always try to make sure I get protein and water after a strenuous workout. Here are some easy post-workout snack ideas:

Disclaimer: I am not a certified personal trainer. Be sure to consult your doctor and listen to your body before starting a new fitness regimen.

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