Best Exercises to Strengthen Your Obliques

Now that you understand where the external and internal obliques are located and how they function, it's time to put that knowledge into action. Strong obliques do much more than create a toned waistline—they help stabilize your spine, improve posture, increase rotational power, and make everyday movements easier and safer.

The key to training your obliques is to include exercises that challenge rotation, resist rotation, side bending, and stability. A well-rounded program will strengthen these muscles while protecting your lower back.

1. Side Plank

The side plank is one of the best exercises for building oblique strength because it requires the muscles on the side of your body to stabilize your spine.

How to Perform:

1. Lie on your side with your elbow directly under your shoulder.

2. Stack your feet or place one foot in front of the other for balance.

3. Lift your hips until your body forms a straight line from head to heels.

4. Hold while breathing normally.

Beginner: Hold for 15–20 seconds.

Advanced: Hold for 45–60 seconds or lift your top leg.

2. Pallof Press

Although it doesn't involve twisting, the Pallof Press teaches your obliques to resist rotation, making it one of the best functional core exercises.

How to Perform:

1. Stand sideways to a resistance band or cable.

2. Hold the handle at your chest.

3. Press your arms straight out.

4. Resist the pull without allowing your torso to rotate.

5. Return slowly.

Perform 10–15 repetitions on each side.

3. Bird Dog

The Bird Dog strengthens the entire core while challenging the obliques to stabilize the trunk.

How to Perform:

1. Begin on your hands and knees.

2. Extend one arm and the opposite leg.

3. Keep your hips level.

4. Hold for two to three seconds before returning.

Perform 8–12 repetitions per side.

4. Russian Twists

Russian twists train trunk rotation while engaging both the internal and external obliques.

How to Perform:

1. Sit with your knees bent.

2. Lean back slightly while keeping your spine long.

3. Rotate your shoulders from side to side.

4. Keep the movement controlled.

For added resistance, hold a medicine ball or dumbbell.

5. Bicycle Crunches

Bicycle crunches combine trunk rotation with abdominal flexion, making them an excellent exercise for the obliques.

How to Perform:

1. Lie on your back.

2. Lift your shoulders off the floor.

3. Bring one knee toward your chest while rotating the opposite elbow toward it.

4. Alternate sides slowly.

Focus on rotating through your torso rather than pulling on your neck.

6. Wood Chops

This exercise mimics many real-life movements by strengthening the obliques through a diagonal rotational pattern.

How to Perform:

1. Using a cable machine or resistance band, begin with your hands above one shoulder.

2. Pull diagonally across your body toward the opposite hip.

3. Rotate through your torso while maintaining control.

4. Return slowly.

Repeat on both sides.

7. Suitcase Carry

One of the most functional core exercises, the suitcase carry challenges your obliques to keep your body upright.

How to Perform:

1. Hold a dumbbell or kettlebell in one hand.

2. Stand tall without leaning.

3. Walk slowly for 30–60 seconds.

4. Switch hands.

This simple exercise builds incredible core stability.

8. Standing Side Bends

Performed correctly, side bends strengthen the obliques while improving lateral flexibility.

How to Perform:

1. Hold a light dumbbell in one hand.

2. Slowly bend toward the weighted side.

3. Return to an upright position using your obliques.

4. Repeat before switching sides.

Avoid using momentum.

Tips for Training Your Obliques

• Focus on slow, controlled movements.

• Keep your spine long and maintain good posture.

• Breathe continuously throughout each exercise.

• Avoid using momentum to complete the movement.

• Train your core two to three times each week, allowing time for recovery.

Final Thoughts

Strong obliques are essential for a healthy, functional core. They help you rotate, bend, stabilize, and protect your spine during nearly every activity—from lifting groceries to playing sports.

Instead of chasing endless side bends or crunches, choose exercises that improve both strength and stability. Your obliques work best as part of an integrated core, alongside the transverse abdominis, rectus abdominis, back muscles, diaphragm, and pelvic floor.

Building strong obliques isn't just about shaping your waist—it's about creating a body that moves with confidence, balance, and strength every day.