Oblique exercises strengthen the muscles on the sides of the abdomen that control trunk rotation and provide core stability. These exercises help support the spine and can improve movement in daily activities and sports.
Research shows that exercises like side planks, roll-outs, and rotational movements can activate the internal and external obliques effectively. These exercises can be done at home or in the gym, depending on equipment availability.
Strong obliques can help reduce the risk of low back pain and improve performance in sports that require rotation. Consulting a certified personal trainer can help you learn the proper form and reduce the risk of injury while strengthening your core.
Warm-up
A warm-up helps prepare the muscles and joints before exercise.
1. Gentle trunk rotation
Stand with your feet hip-width apart and slowly rotate your trunk from side to side. Keep the movement gentle and controlled. Continue for one to two minutes.
2. Marching with core activation
March in place while gently tightening your abdominal muscles. Keep your posture tall and your arms relaxed. Continue for one minute.
Home exercises
Home exercises focus on activating the obliques using body weight and controlled movement.
1. Side plank
This exercise strengthens the oblique muscles while keeping the spine steady.
How to perform: Lie on one side with your legs straight. Support your upper body on your forearm and lift your hips from the floor, keeping your body in a straight line. Avoid twisting your trunk or leaning forward. Perform three sets, holding for 20 to 30 seconds on each side.
2. Self-oblique exercise (SOE)
This exercise activates the obliques and hip muscles at the same time.
How to perform: Lie on your back with one knee bent and the foot flat on the floor. Place the hand on the thigh of the bent leg. Push your hand and leg gently toward each other while keeping your abdomen tight and your shoulders relaxed. Keep breathing steadily without allowing movement in the arm or leg. Perform three sets of eight to ten repetitions on each side, holding each repetition for ten to fifteen seconds.
Gym exercises
Gym exercises allow more load and resistance to increase muscle activation.
1. Roll-out
This exercise strengthens the external obliques while challenging spinal stability.
How to perform: Kneel on the floor and hold the suspension straps or ab-wheel handles. Slowly roll your body forward while keeping your back straight and your core tight. Pull yourself back to the starting position without arching your lower back. Perform three sets of eight to ten repetitions.
2. Rotational cable pull
This exercise strengthens the obliques through controlled rotation against resistance.
How to perform: Stand sideways next to a cable machine and hold the handle with both hands at chest level. Rotate your trunk away from the machine while keeping your hips stable. Return slowly with control and maintain steady breathing. Perform three sets of ten to twelve repetitions on each side.
Cool down
A cool down helps relax the trunk muscles and supports recovery after exercise.
1. Side stretch
Stand tall, raise one arm overhead, and gently lean to the opposite side while keeping your hips facing forward. Hold for 20 to 30 seconds on each side and repeat twice.
2. Deep breathing
Sit or lie in a comfortable position and breathe slowly into your belly to relax the core and reduce tension. Continue for one to two minutes.
Free workout plan
This plan includes a combination of home and gym options to strengthen the obliques:
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Side plank: Three sets of 20 to 30 seconds per side
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Roll-out: Three sets of eight to ten repetitions
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Rotational cable pull: Three sets of ten to twelve repetitions per side
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Self-oblique exercise: Three sets of eight to ten repetitions per side
Be sure to warm-up before exercising and to cool down at the end.