Oblique exercises

1. Russian twist

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Bodyweight

Level

Beginner

Muscles worked

Obliques · secondary : Abs

How to do it

1. Sit on the floor, knees bent, torso leaning back at about 45°, hands clasped in front of your chest.
2. Brace your core and balance on your sit bones.
3. Rotate your torso to one side, bringing your hands near your hip.
4. Pass back through the center and continue to the other side.

Tips

• Keep your feet on the floor for an easier version, or lift them for more difficulty.
• Rotate from your torso, not just your arms.
• Keep your back straight, without rounding backward.

Mistakes to avoid

• Rounding your back instead of keeping your torso straight and inclined.
• Moving only your arms without really rotating your torso.
• Going too fast and losing control of the rotation.

2. Bicycle crunch

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Bodyweight

Level

Beginner

Muscles worked

Obliques · secondary : Abs

How to do it

1. Lie on your back, hands at your temples, legs lifted with knees bent.
2. Press your lower back into the floor by bracing your abs.
3. Bring one elbow toward the opposite knee while extending the other leg.
4. Alternate in a pedaling motion, without ever resting your heels on the floor.

Tips

• Pause with your elbow against your knee: that's where your obliques work.
• The lower your straight leg, the harder the exercise.
• The rotation comes from your shoulders, not your elbow.

Mistakes to avoid

• Pulling on your neck with your hands.
• Pedaling fast without real rotation.
• Letting your lower back arch.

3. Oblique crunch

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Bodyweight

Level

Beginner

Muscles worked

Obliques · secondary : Abs

How to do it

1. Lie on your back, knees bent and dropped to one side, top-side hand at your temple.
2. Keep your shoulders flat and your pelvis turned.
3. Curl your torso up, lifting the shoulder blade on the working side off the floor.
4. Lower slowly, then switch sides after the set.

Tips

• Short range: lifting your shoulder blade is what counts.
• Breathe out fully at the top.
• Keep your elbow out so you don't pull on your neck.

Mistakes to avoid

• Pulling on your neck with your hand.
• Bringing your knees back to the center as you curl up.
• Trying to come up as high as possible.

4. Dumbbell side bend

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Dumbbells

Level

Beginner

Muscles worked

Obliques

How to do it

1. Stand holding a dumbbell in one hand at your side, the other hand on your hip or behind your head.
2. Brace your core and keep your hips facing forward.
3. Bend your torso toward the loaded side, letting the dumbbell slide down your leg.
4. Return to the starting position by squeezing the oblique on the opposite side.

Tips

• Keep the movement strictly in the lateral plane, without rotating forward or back.
• Move slowly to really feel the stretch and the contraction.
• Use a moderate load — range of motion matters more than weight here.

Mistakes to avoid

• Rotating your torso instead of bending strictly to the side.
• Using too heavy a load, which lets momentum take over.
• Shrugging your shoulder instead of bending from the waist.

5. Cable side bend

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Cable

Level

Intermediate

Muscles worked

Obliques

How to do it

1. Set the pulley low and stand side-on, holding the handle in one hand.
2. Other hand at your temple, feet shoulder-width apart, hips facing forward.
3. Bend your torso away from the pulley, against the resistance.
4. Return to vertical by squeezing the obliques on the loaded side.

Tips

• Load only one side at a time: that's what creates the sideways resistance.
• Your hips stay still: only your torso bends.
• Moderate load: obliques respond better to volume than to heavy weight.

Mistakes to avoid

• Pushing your hips out to the opposite side.
• Leaning forward instead of bending to the side.
• Letting the weight pull your torso over without slowing it down.

6. Side plank

Side Plank Hold

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Bodyweight

Level

Beginner

Muscles worked

Obliques · secondary : Abs, Shoulders

How to do it

1. Lie on your side, resting on your forearm, elbow under your shoulder, feet stacked.
2. Lift your hips until your ankles, hips and shoulders are aligned.
3. Squeeze your glutes and brace your core, free hand on your hip.
4. Hold the position while breathing, then switch sides.

Tips

• Count in seconds held: 20 to 45 seconds per side.
• Push your forearm into the floor to move your shoulder away from your ear.
• Rest your bottom knee on the floor for an easier version.

Mistakes to avoid

• Letting your hips drop toward the floor.
• Rolling your torso forward or backward.
• Holding your breath during the hold.

7. Hanging oblique knee raise

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Pull-up Bar

Level

Intermediate

Muscles worked

Obliques · secondary : Abs

How to do it

1. Hang from a pull-up bar, arms straight, shoulders pulled down.
2. Brace your core to prevent any swinging.
3. Raise your knees toward one side, curling your pelvis up.
4. Lower slowly and alternate sides.

Tips

• Angling your knees to the side puts your obliques front and center.
• Use straps if your grip gives out before your abs.
• Pause at the top to eliminate momentum.

Mistakes to avoid

• Swinging to launch your knees up.
• Raising your knees without curling your pelvis.
• Dropping down uncontrolled.

8. Windshield wiper

Sets

3-4

Reps

12-20

Tempo

2-0-2-0

Equipment

Bodyweight

Level

Intermediate

Muscles worked

Obliques · secondary : Abs

How to do it

1. Lie on your back, arms spread out on the floor, legs straight up to vertical.
2. Press your shoulders and arms into the floor to lock your upper body in place.
3. Tip your straight legs from one side to the other, like a windshield wiper.
4. Control each pass without letting your legs drop.

Tips

• Moderate range at first: only go as low as you can control.
• Both shoulders stay glued to the floor.
• Bend your knees for an easier version.

Mistakes to avoid

• Lifting a shoulder off the floor.
• Letting your legs drop without slowing them down.
• Trying to touch the floor in your first sessions.