Oblique Workout for Tighter Abs

Build a solid core by including an oblique workout into your regular exercise plan. Strong obliques will support your lower back and make your waist look slimmer even if you haven't lost a pound!!

The oblique muscles that are on the sides of our waist, support our body whenever we twist or bend down to one side. solid obliques help us perform better in sports and with everyday physical functions.



Oblique Exercises

Side Plank

The side plank is one of the most effective core exercises and should be included in your oblique workout. 

Exercise Instructions:

  • Start out by lying on one side of your body with your feet positioned on top of each other (as pictured) with your forearm and elbow providing support. 

  • Bring your elbow off the ground with your hand supporting all of your body weight. 

  • Make sure that your body is in a straight line and try and hold this position for 30-60 seconds and then switch sides.


side plank position #1Kyle Demonstrating the Side Plank
side plank position #2

Tips:

  • Always try to engage (tighten) your ab muscles when doing the side plank.

  • The side plank is an excellent exercise for you to gauge your core strength. If you can't hold the position for 30 seconds you may need to work more on your core muscles.

Exercise Ball Crunch

Anytime you include an exercise ball with core exercises, you immediately increase the intensity a great deal more.

Exercise Instructions:

  • Start out lying on the ball with it positioned under your lower back. You can either interlock your hands behind your head or cross them over your chest.

  • After you tighten your abs, lift your body off the ball just like you would if you were doing a crunch on the ground. Lower back down and repeat the exercise for 10-20 reps.


exercise ball ab crunch position #1Kyle Demonstrating the Exercise Ball Ab Crunch
exercise ball ab crunch position #2

Tip: 

  • Make sure to keep the exercise ball steady as you do repetitions. And if you have your hands behind your head, make sure and let your abs, and not your neck area do the work.


Russian Twist

The Russian twist is used to target the oblique and back muscles by performing a twist from side to side of the abdomens. This exercise strengthen the supporting muscles of the lower back and spine.


Exercise Instructions:

  • Begin in a seated position with your feet flat and your knees bent. Lean back until you are lower torso is about 45 degrees from the ground, you will need to engage your abs and become balanced on your tailbone.

  • Extend your arms forward and use them to help maintain balance and twist to the right, reaching down to your side (as pictured) and keeping your back straight.

  • Twist from the right over to the left, reaching down to your side again. You want to hold each twist for a count before you switch.

Try to do 3 sets of 15-20 reps


russian twist position #1Kyle Demonstrating the Russian Twist
russian twist position #2
russian twist position #3

Tips:

  • By adding dumbbells you will greatly increase the intensity of the Russian Twist.

  • You can also increase the challenge by lifting both of your feet 3-4 inches off the floor.

  • The farther back you lean, the more you will work your abs.


Medicine Ball Hip Crossover

A medicine ball is a great tool for working your oblique muscles. Because they involve so many twisting and bending movements, the medicine ball can help you reach small supporting core muscles that can be difficult to reach with many traditional exercises.

Exercise Instructions:

  • Lie on your back with your hands intertwined behind your head, and exercise ball between your legs (as pictured). 

  • Have your legs raised up in the air so that your lower legs and thighs form a 90 degree angle at your knee.

  • Begin the exercise by turning your legs to the right side, making sure to keep your hips flat on the floor. After a brief pause, reverse the movement back to the left side.


medicine ball hip crossover position #1Kyle Demonstrating the Medicine Ball Hip Crossover
medicine ball hip crossover position #2
medicine ball hip crossover position #3


Oblique Workout Tips

  • If you are just starting with oblique exercises, limit yourself to just doing a few reps at first to build up some muscle strength. Also be sure to use proper form to minimize over-working your back and causing lower back pain.

  • Try not to exercise the same muscles two days in a row. You have to give the muscles enough recovery time for healing from the work they are doing.

  • Make sure you let your ab muscles move your body. Don't use your arms and head to "rock" yourself up and down when you are doing exercises like crunches.

Benefits of an Oblique Workout

  • Tighter Waistline: Oblique exercises can tone and strengthen your entire midsection. The stronger the abs, the easier many physical activities can be.

  • Simple and Convenient: Most of the exercises in a oblique workout can be done anywhere and at any time without fitness equipment. They can also be done quickly, and the results can be fantastic.

  • Balance and Stability: As you strengthen your obliques and other ab muscles, your upper and lower body muscles will work together in better harmony sharing the workload. Especially of the spine and lower back.


Other pages that might interest you:


I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.




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