Let’s face it—when we think about core workouts, most of us jump straight to crunches or planks. Sure, those hit the abs, but if you’re only training the front of your core, you’re missing a huge piece of the puzzle. Want a strong, stable, and sculpted midsection? You’ve got to work your obliques.
The obliques are the muscles that run along the sides of your waist. They don’t just help you twist and bend—they stabilize your spine, protect your lower back, and help carve out that athletic, V-tapered look. When your obliques are on point, your core doesn’t just look better—it works better too.
So if you’re ready to go beyond basic sit-ups and build a rock-solid core from all angles, here are five killer oblique exercises you need in your routine.
Why Train Your Obliques?
Before we jump into the workouts, let’s talk about why oblique training matters.
Your obliques play a major role in:
- Trunk rotation (think: turning, swinging, twisting)
- Lateral flexion (side bending)
- Core stability (keeping your spine safe during lifting and sports)
- Aesthetics (hello, defined waistline and visible side lines)
When trained properly, obliques help you move better, lift stronger, and stay injury-free. Plus, they help build that visual separation between your abs and your lats—making your torso look tighter and more defined.
1. Russian Twists (With or Without Weight)
Targets: Internal and external obliques
How to do it:
- Sit on the floor with knees bent, feet slightly lifted, and core engaged.
- Lean back slightly to find your balance.
- Hold a dumbbell, medicine ball, or just clasp your hands together.
- Twist your torso to the right, tapping the floor beside your hip.
- Rotate to the left and repeat.
- Keep the movement controlled—don’t rush it.
Reps: 3 sets of 20 (10 per side)
Why it works: Russian twists build rotational strength and endurance. When done slowly and with tension, your obliques will light up. Add weight for extra resistance, or keep it bodyweight if you’re just getting started.
Pro Tip: Keep your spine tall—don’t hunch over. The more upright your torso, the more your core has to work.
2. Side Plank With Hip Dips
Targets: Obliques, deep core, glutes
How to do it:
- Start in a side plank position, forearm under shoulder, body in a straight line.
- Lower your hip down toward the floor, then lift it back up to starting position.
- Focus on moving from your waist, not your shoulders or arms.
- Keep your hips stacked and your core braced the entire time.
Reps: 3 sets of 12–15 per side
Why it works: This move combines isometric strength (holding the plank) with dynamic motion (hip dips) to hammer your obliques from both angles. It’s perfect for building core stability and sculpting the sides of your waist.
Pro Tip: If you’re a beginner, drop your bottom knee to the ground for support.
3. Bicycle Crunches (Slow and Controlled)
Targets: Obliques, rectus abdominis, hip flexors
How to do it:
- Lie on your back with hands behind your head and legs in tabletop position.
- Lift your shoulder blades off the floor.
- Extend your right leg while twisting your upper body to bring your right elbow toward your left knee.
- Switch sides in a slow, controlled pedaling motion.
Reps: 3 sets of 20 reps (10 each side)
Why it works: When done slowly, bicycle crunches are one of the most effective core exercises for rotational movement and deep oblique engagement. The twisting motion forces your core to stabilize and control each side of the movement.
Pro Tip: Don’t yank on your neck—use your abs to lift and twist.
4. Standing Oblique Crunch
Targets: Obliques, glutes, and side core muscles
How to do it:
- Stand tall with your hands behind your head, feet hip-width apart.
- Lift your right knee toward your right elbow while bending sideways.
- Return to start and repeat for all reps, then switch sides.
Reps: 3 sets of 15–20 per side
Why it works: This bodyweight move keeps your obliques under tension without getting on the floor. Great for people who want functional core training or just want to add movement into standing circuits.
Pro Tip: Really crunch your side at the top—don’t just lift the knee.
5. Cable or Band Woodchoppers
Targets: Obliques, rotational power, total core
How to do it:
- Attach a resistance band or cable at shoulder height.
- Stand sideways to the anchor point, feet shoulder-width apart.
- Grab the handle with both hands and pull it diagonally across your body—from shoulder to opposite hip—while rotating your torso.
- Control the return and repeat.
- Switch sides after each set.
Reps: 3 sets of 10–12 per side
Why it works: Woodchoppers mimic real-world twisting movements (like swinging a bat or throwing a punch). They build rotational strength, hit the obliques hard, and improve coordination between your upper and lower body.
Pro Tip: Keep your arms straight but don’t lock your elbows. Let your core do the work, not your arms.
How to Program These Into Your Routine
You don’t have to do all five exercises every day. Here’s how to plug them in for results without burnout.
Option 1: Oblique Finisher (Post Workout)
- Russian Twists – 20 reps
- Side Plank Hip Dips – 12 per side
- Bicycle Crunch – 20 reps
- Rest 30–45 seconds, repeat 3 rounds
Option 2: Core Training Day
- Cable Woodchoppers – 3 sets of 10 per side
- Side Plank with Dips – 3 sets
- Standing Oblique Crunch – 3 sets of 15 per side
- Add a few more ab-focused moves if desired
Option 3: Quick 10-Minute Core Burn
Do one round of each exercise back-to-back, rest 1 minute, repeat once. It’s fast, effective, and easy to slot into any busy day.
Tips to Get the Most From Your Oblique Workouts
- Control the motion – Don’t rush. Slow reps build more strength and definition.
- Focus on form – Keep your spine neutral and use your obliques to move, not momentum.
- Breathe with intention – Exhale during the “effort” phase of each movement.
- Balance it out – Don’t just hit obliques. Train your full core (front, side, back) for symmetry and stability.
Final Thoughts
Training your obliques isn’t just about looking good in the mirror. It’s about building a functional, balanced core that supports everything you do—lifting, running, twisting, even just standing tall.
These five exercises are simple, effective, and accessible. You don’t need a ton of equipment or time—just consistency, focus, and the willingness to challenge yourself.
Add these moves to your weekly routine and you’ll start to feel (and see) the difference in your core strength, posture, and definition—especially in those side abs you’ve been chasing.
