When training for a killer midsection, one area most guys forget to train is their obliques. Probably because they're asking themselves, what are obliques? In short, they're long muscles that fully frame your your six-pack and give your waist a more tapered look.
But how are you meant to train your obliques? If you said, “More side crunches,” then we weep for you. Nice obliques aren't a given. You have to earn that strong, cut core through consistent training and proper diet. Many consider obliques to be the aesthetic finish that separates great midsections from average ones.
To help you on your journey to a shredded core, we compiled the best oblique exercises to add to your gym routine. If you remain consistent, you might end up with the abs of your dreams.
Related: 15 HIIT Workouts to Get You Shredded Fast
Best Exercises to Strengthen Your Oblique Muscles
1. Cable Woodchop
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Why It Works
Your unweighted side crunches are a fine move to create some engagement with your obliques but if you always train them that way, then chances are they stopped responding long ago. The addition of some weight will help you reinvigorate these muscles. And before you say it, no, resistance training for your abs will not result in a thick, blocky middle.
How to do it:
- Attach a rope to a cable tower, and move the cable to the highest pulley position.
- Grab both handles of the rope and then kneel down onto one knee, your shoulders perpendicular to the stack.
- With arms extended over the opposite shoulder, look straight ahead and pull the rope across your body finishing the movement at waist level.
- Slowly bring the weight back to the start position and repeat movement.
- Be sure to keep your core and abs tight at all times.
- Try 3-4 sets of 8-10 controlled reps followed immediately by a single, lighter set of 20-25.
2. Hanging Knee Raise Oblique Crunch
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Why It Works
Hanging knee raises suck. It’s murder on your hard-earned callouses, it strains your shoulders and it’s tough to eliminate sway. But for those willing to master hanging abdominal work, great rewards await. By bringing your pelvis toward your rib cage, you emphasize the lower half of your abs. And when you add the slight twist that’s called for on this oblique move, you truly get to experience what advanced oblique work should feel like.
How to do it:
- Use the same starting position as the tried-and-true hanging knee raise.
- With your knees bent, bring your legs up toward your right underarm and hold the contraction.
- Go back to the start position and then repeat the movement to the other side.
- Try alternating sides for a set of 10-12 total reps for 3-4 sets.
3. High-Pulley Oblique Cable Crunch
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Why It Works
Again, side crunches on the floor will only get you so far. You can replicate that motion from a standing position with this exercise…and against resistance, which is likely a missing element of your obliques training.
How to do it:
- Set up the high-pulley cable machine by attaching a D-handle and selecting the weight you want to use.
- Starting on your right side, grasp the handle slightly behind your head, feet shoulder-width apart.
- Crunch your right obliques hard to pull the weight down and hold for a peak contraction before resisting the weight back up.
- Do all reps for one side before switching. Perform 3-4 sets of 10-12 reps.
4. Kneeling Med Ball Partner Twist
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Why It Works
Know the only thing better than training obliques? Training obliques with a buddy. This throwback move from high school P.E. class will work the obliques rotationally and with resistance.
How to do it:
- You and your partner kneel down facing away from each other but as close as possible.
- Keep your abdominals contracted and hold the ball with perfect posture, then slowly twist to one side and pass the ball off to your partner.
- Return to the other side to retrieve the ball.
- Continue for 30-90 seconds, going one way.
- Repeat, going the other direction.
5. Lying Leg Oblique Throw Down
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Why It Works
While you have your partner handy, you might want to enlist him for another oblique-shredding move. You might already be familiar with “throwdowns,” where you have a partner throw your ankles toward the floor as you resist with all the strength your lower abs can muster. Well, this is it’s evil, obliques-focused cousin.
How to do it:
- Lay with your back on the floor, placing your head between your standing partner's feet.
- Reach back and hold your partner’s ankles or calves securely with your hands. This provides leverage and stability while performing the exercise.
- Bend your knees slightly and slowly raise your legs up towards your partner.
- Allow your hips to roll up off the floor as you elevate your ankles to your partner’s chest. Then, the fun begins.
- Have your partner throw your legs down forcefully downward to your left or right, alternating direction each time.
- Resist the force, trying as hard as you can to keep your ankles at his chest and don’t let your feet touch the ground.
- Try 2-3 sets of 12-16 reps, going to each side 6-8 times.
6. Bicycle Crunch
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Why It Works
Your bicycle crunch? You’re doing it wrong. We see it everyday, guys motoring through these sets with the vigor of a real-life cyclist on an uphill sprint. Abs unengaged, no extension. One simple solution for this potentially effective exercise: slow it down, man. Think of it as an oblique twist.
How to do it:
- Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
- Bring the knees into the chest and lift the shoulder blades off the floor without pulling on the neck.
- Rotate to the left, bringing the right elbow towards the left knee as you fully straighten the other leg.
- Pause for a count, then switch sides, bringing the left elbow towards the right knee.
- Make this exercise harder by fully extending your legs in the start position, feet six inches above the ground, and initiating your reps from there – each time, your feet should return to this fully extended position. Controlling your reps in this way will decrease the amount of effective work you can do.
- Try 3-4 sets of 10-12 reps total (5-6 each side).
7. Russian Twist
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Why It Works
This move engages your lower abs to stabilize your body in the start position before leaving your obliques to do all the twist-y awfulness that this move portends. The good news is that it has room for more advanced variations with resistance and that your obliques are sure to enjoy plenty of muscle-building breakdown along the way.
How to do it:
- Lie down on the floor and anchor your feet. Have a partner hold them, or set yourself up on a specialty bench. Your legs should be bent at the knees.
- Elevate your upper body to about 45 degrees and hold that position.
- Extend your arms in front of you, approximately parallel to your thighs.
- Twist your torso to the right side as far as you can while exhaling.
- Hold the contraction for a second and move back to the starting position while breathing out.
- w move to the opposite side performing the same techniques you applied to the right side.
- To make this move tougher, you can hold a dumbbell or weight plate at full extension or do it on a decline bench. Aim for 3-4 sets of 16-18 reps total.
- Keep your rep pace moderate and make sure you come to a deliberate stop before going to the other side on each rep.
What Are Oblique Muscles?
Oblique muscles are key to a strong core.
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The oblique muscles run down the side of your abdomen. They're hugely important to core strength, connecting the ribs, abdominals, lower back, and top of the hip. They promote stability and balance, important for many activities, whether you lift, run, surf, bike, or even just go for hikes. And if you're like many folks out there who experience back pain, studies like this one from the Journal of Physical Therapy Science show that a strong core can help alleviate chronic back pain.
So what are you waiting for? Add our best oblique exercises into your rotation today. Your core—and likely lower back—will thank you.
Related: 50 Best Abs Exercises That Pack a Six-Pack Punch
