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13 Oblique Exercises to Hit All 360 Degrees of Your Core
Plus, why oblique work is essential to building a strong, functional core.
By Erin Bunch •
What Are the Oblique Muscles?
The Benefits of Working Your Obliques
The 13 Best Oblique Exercises to Work Your Core
Tips for Keeping Your Core Engaged During Oblique Exercises
How to Add Oblique Exercises to Your Workout Routine
When it comes to core strength, the rectus abdominis, also called the “six-pack” muscle, is only part of the picture. Your obliques—the muscles that run diagonally along the sides of your torso—are arguably even more crucial for a strong, balanced core.
“The obliques are key muscles in your core (the sides of your abs) that help with stabilizing, twisting, and bending,” says Peloton Instructor Olivia Amato. In fact, they’re almost always active—whether you’re swinging a tennis racket, carrying groceries, or sitting at your desk. That’s why strengthening your obliques isn’t just about aesthetics or even athletic performance; when properly trained, these muscles help you move through daily life with greater ease and stability.
Below, we’ll break down what your obliques do, why they matter, and the most effective ways to strengthen and sculpt them.
What Are the Oblique Muscles?
The obliques are a pair of abdominal muscles that run diagonally along the sides of your torso, from the lower ribs to the pelvis. There are two types: internal and external obliques. While they often work together, each plays a distinct role in core movement, stability, and support.
Internal Obliques
The internal obliques are muscles that lie beneath the external obliques on both the right and left sides of the body, explains physical therapist Candace Harding. When one side is activated, these muscles help bend the torso sideways or rotate it toward the same side, Harding says—so if you twist or lean right, your right internal obliques are doing the work.
External Obliques
The external obliques are the outermost oblique muscles and the more visible of the two types. When one side is active, the external obliques assist with side bending toward the same side and rotation to the opposite side, Harding explains. For example, twisting to the left engages your right external obliques.
When both sides of the obliques activate at the same time, the internal and external obliques work together to produce trunk flexion or bending (think: sit-ups or crunches), support the abdominal organs, and help draw the rib cage down during forceful exhalation, Harding says.
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The Benefits of Working Your Obliques
Working your obliques offers a range of benefits that go beyond core strength. These muscles play an essential role in your overall movement, stability, and daily function.
Assists in spinal stability: Your obliques activate to resist unwanted or sudden spinal movements, including bending and rotation. For example, Harding explains that if something pulls your body to one side, your obliques engage to keep your spine stable and protected.
Supports posture and balance: Because the oblique muscles help stabilize the spine and pelvis, they play a key role in maintaining proper alignment throughout the day. Stronger obliques can, therefore, contribute to improved posture and better balance, Olivia says.
Reduces the risk of lower back pain. Strengthening your abdominal muscles—including your obliques—supports spinal stability and promotes proper posture, which are key for reducing lower back pain. The obliques also control twisting and side-bending motions that help prevent unwanted strain on your back. When they’re weak, other muscles may overcompensate, increasing discomfort or injury risk.
Supports everyday movements: Your obliques help power twisting and side-bending motions, like when you rake leaves or unload the dishwasher. At the same time, they stabilize your spine and pelvis to keep your body balanced and protected during these activities, Harding says.
Improves rotational power: Your obliques are the primary muscles that control twisting motions in your torso, enabling you to generate force efficiently during rotation. One of the benefits of working your obliques includes “improving your rotational power, which helps greatly in sports,” Olivia says, during movements like swinging a bat, throwing a punch, or hitting a tennis ball.
Enhances athletic performance: As Olivia just mentioned, the obliques are key players in athletic performance. In addition to improving your rotational power, the obliques help you change directions quickly, maintain balance, and transmit power through your body. “Physically demanding [activities] like golf, soccer, ultimate frisbee, basketball, football, and baseball all require the use of your obliques,” Harding says.
Supports functional lifting: Strong obliques—especially the internal layer—are key for safely lifting objects from the floor, Harding says. They provide important core stability during lifting movements and may help reduce the risk of inguinal hernias by supporting the abdomen.
The 13 Best Oblique Exercises to Work Your Core
Many traditional abdominal exercises, such as crunches and sit-ups, primarily target the rectus abdominis and don’t do much for the obliques, Harding says. To isolate and strengthen your obliques, she recommends movements that combine forward bending, side bending, and rotation. Below, Harding and Olivia share their favorite oblique-focused exercises, along with detailed instructions on how to execute them with proper form.
1. Side Plank
This exercise emphasizes the obliques’ crucial role in stabilizing your core, Harding says. You can position your legs in one of three ways: with both knees bent, stacked on top of each other, and the right knee on the floor (the easiest); with your right knee bent and on the floor and the left leg extended with your left foot on the ground; or with both legs straight, and your your feet staggered on the floor or stacked (the most difficult).
Lie on your right side with your legs extended and feet stacked. Prop yourself up on your right forearm, ensuring your elbow is directly under your shoulder.
Lift your hips off the floor to create a straight line from your head to your feet. Make sure you’re not bending at the hips or allowing your top shoulder to roll forward; your left shoulder and hip should be stacked directly above your right shoulder and hip. Keep your neck long and gaze forward.
Hold this position for 10-60 seconds, remembering to breathe. Repeat on the other side.
2. Side Plank Hip Dip
To add difficulty to your side plank, both Olivia and Harding suggest progressing with a hip dip. Olivia says she loves this exercise because “it mixes up the plank exercise and really works your obliques.”
Start in a side plank position with your forearm, ensuring your body is in a straight line from head to feet.
Without rotating forward or backward, slowly lower your hips a few inches toward the floor.
Lift your hips up to return to the starting position.
Repeat for the desired number of reps.
3. Woodchop
Olivia recommends this dynamic move to build power and core strength. You can perform it with a dumbbell, as Olivia demonstrates above, or using a cable machine or resistance band anchored on one side of your body.
To increase the difficulty, Harding suggests adding more resistance, increasing movement speed, or challenging your balance by staggering your stance or kneeling on one leg. By increasing your speed while moving an external load, you effectively train to develop power in your obliques since “power is the amount of force you can produce with speed,” she says.
Stand with your feet shoulder-width distance apart, holding a dumbbell in the center with both hands. With control and keeping your core engaged, lift the dumbbell up and over your right shoulder.
Swing the weight down and to the left, cutting diagonally across your body toward the left hip. Allow your torso to rotate naturally with the movement.
Reverse the chop to lift the dumbbell up and to the right to return to the starting position.
Repeat the movement for the desired number of reps, then repeat on the other side.
4. Bear Plank Shoulder Tap
When it comes to burning out your obliques, Olivia is partial to this dynamic plank variation that trains core stability.
Start on all fours with your hands under your shoulders and knees under your hips.
Tuck your toes and press your hands and feet into the floor to lift your knees a few inches off the ground. Keeping your back flat, neck long, and shoulders drawn back and down.
With your core engaged, lift one hand to tap the opposite shoulder, keeping your hips as still as possible.
Lower your hand to the floor and repeat on the other side. Continue alternating sides, focusing on slow, steady movement, and avoid letting your hips shift side to side.
5. Bear Crawl Shoulder Tap
To progress your bear plank shoulder taps, Olivia recommends adding a crawl.
Start in a bear plank position: hands under shoulders, knees under hips, and knees hovering just off the ground.
Keeping your back flat and core braced, simultaneously lift your right hand to tap the opposite shoulder and lift your left foot off the floor.
Place your right hand and left foot back on the floor, about 6 inches in front of where they were.
Repeat on the other side, tapping your left hand to your right shoulder, and taking a step forward with your right foot.
Continue crawling forward, alternating shoulder taps with each step. Throughout the movement, keep your hips steady and minimize any side-to-side movement.
6. Bicycle Crunch
Bicycle crunches are especially effective at targeting the obliques when you focus on full, intentional twists over speed, Olivia says.
Lie face-up on the floor in tabletop position, with your knees bent and stacked over your hips, shins parallel to the floor, and feet off the ground. Place your hands behind your head, elbows wide. Gently press your lower back into the floor and engage your core.
Lift your head, neck, and shoulders off the floor and rotate your chest to the right. At the same time, draw your right knee toward your chest while extending your left leg so it’s hovering a few inches off the floor. Reach your left elbow toward your right knee.
Extend your right leg to hover off the floor and repeat on the other side, drawing your left knee in toward your chest and rotating your chest to the left. Focus on using your core to create the twisting motion, not just your shoulders.
Continue alternating.
7. Dead Bug
Olivia says she likes to include dead bugs in her warm-up. They’re a fantastic exercise for developing your mind-body and core connection, which makes them perfect as an activation exercise.
Lie face-up on the floor in tabletop position, with your knees bent at 90 degrees and stacked over your hips, shins parallel to the floor and feet off the ground. Extend your arms up toward the ceiling directly above your shoulders, palms facing in. Gently press your lower back into the floor and engage your core.
Simultaneously lower your left leg and right arm toward the floor so your leg is extended, foot hovering off the floor, and your bicep is next to your ear. Maintain the contact between your lower back and the floor, resisting the urge to arch your back. If you can’t keep it on the floor, don’t lower your leg as far.
Lift your right arm and left leg to return to the starting position, then repeat on the other side.
8. Russian Twist
Harding favors Russian twists because they combine trunk flexion and rotation, effectively targeting the obliques. “An added bonus is that you’re strengthening your spinal erector muscles, too,” she explains. If this move is easy for you and you’re able to maintain length in your spine, you can lift your feet off the floor while keeping your knees bent at 90 degrees, Harding says. “If the 90-degree angle is easy, you can extend (straighten) one or both knees to further advance difficulty,” she adds.
Sit on the ground with your knees bent and heels resting on the floor. Lean your torso back slightly to find balance on your sit bones (ischial tuberosities), keeping your back straight and core engaged.
Extend your arms in front of you at chest height. (Optional: Hold a towel taught both hands, as shown above by Olivia.)
Rotate your chest and arms to the right, keeping your hips square.
Return to center, then rotate to the left. Repeat, thinking about initiating the twist from your core.
9. Dumbbell Side Bend
Harding recommends this weighted abs exercise because it effectively targets both the external and internal obliques. You can perform this oblique exercise with either a dumbbell or a kettlebell, depending on the equipment available.
Stand with your feet hip-width distance apart, knees softly bent. Hold a dumbbell in your left hand by your side, palm facing your body. Place your right hand behind your head, with your elbow pointing out to the side.
Keeping your core engaged, bend your torso to the left, lowering the weight to about knee height.
Squeeze your obliques to lift your torso and pull the weight up, returning to an upright position. Avoid leaving forward or backward as you perform the move.
Complete the desired number of reps, then repeat on the other side.
10. Standing Side Crunch
This standing crunch variation effectively targets the obliques, according to Harding, and is great when you want to tap into these muscles without lying down on the floor.
Stand with both hands behind your head, elbows pointing out to the sides. Shift your weight into your left foot.
Lift your right knee up and out to the side while you bend your torso to the right, crunching your right elbow toward your right knee.
Lower your right toes to tap the floor and straighten your torso to return to an upright position.
Continue for the desired number of reps, then repeat on the other side.
11. Twisting Crunch
Twisting crunches, sometimes called oblique crunches, are a tried-and-true oblique exercise, and come recommended by Harding as a good go-to.
Lie on your back with your knees bent and feet flat on the floor. Place your left hand behind your head, elbow pointing out to the side. Place your right hand flat on the floor, arm extended out at a diagonal from your body.
Perform a crunch, bringing your left elbow toward your right knee.
Repeat for the desired reps, then repeat on the other side.
12. Oblique Heel Tap
Oblique heel taps are often referred to by various names, including heel taps and heel touches. No matter what you call it, this move is a great one for targeting the obliques.
Start lying on your back with knees bent and feet flat on the floor, heels positioned about a hand’s length from your hips.
Engage your abs as you lift your shoulders slightly off the mat. Keep your neck long, chin slightly tucked, and your eyes looking toward the ceiling. Hover your hands off the floor a few inches away from your hips.
Without lowering your head, shoulders, or arms to the ground, slowly bend to the right, reaching to tap your right heel with your right hand.
Return to center, then repeat on the other side. That’s one rep.
13. Hanging Oblique Knee Raise
This advanced move, a favorite of Olivia’s, targets the lower portion of the obliques. Harding recommends doing the move in a slow and controlled manner for maximum benefit. You can perform this exercise while hanging from a pull-up bar or using a captain’s chair (aka Roman chair) or dip station in the gym.
Hang from a bar with your legs extended and hands about shoulder-width distance apart and your palms facing away from you.
Lift your knees toward your chest on a diagonal, as if you could touch your right knee to your left armpit.
Slowly extend your legs to return to the starting position, then repeat on the other side. Continue alternating.
Tips for Keeping Your Core Engaged During Oblique Exercises
Brace Your Core: Unsure how, exactly, to do that? “I like to imagine someone coming to punch me straight in the stomach and having to brace my core,” Olivia says. “This helps prepare for the impact as well as improving stability.”
Breathe: “It’s very important to breathe and match your breath with the movement,” says Olivia. “Exhale during effort, inhale on return.” For example, in a woodchop, you’ll exhale on the downward chopping motion, and inhale as you lift the dumbbell to return to start.
Tuck Your Pelvis: “Make sure your ribs don’t flare out and keep your belly tucked to your spine to avoid lower back pain,” says Olivia. Practicing pelvic tilts, often seen in Pilates and yoga classes, can help you find the sweet spot where your core is engaged.
Remember Your Neck: “We often forget about our necks when doing abdominal exercises,” Harding says. “Whether you’re planking, doing Russian twists, crunches, or any other exercise, you should maintain a mild chin tuck—a lengthening at the base of your neck that draws your chin down.”
Stay Within a Range You Can Control: When you’re engaging in an oblique exercise, Harding says some muscle shaking is okay—it just means the muscles don’t yet know how to coordinate. “But if the shakes get too big and you lose form, make the motion you're working through smaller,” she advises.
How to Add Oblique Exercises to Your Workout Routine
The best way to incorporate oblique exercises into your routine depends on your individual fitness goals, says Olivia. “However, dedicating 5-10 minutes to core work that focuses on the obliques can be beneficial for everyone,” she explains. “You can start with just three exercises, each for 30 seconds, repeated four times.”
Consider adding oblique work to your cardio days, or you can integrate it into your strength routine, especially if you are training full-body, Olivia adds. “Keep in mind that fatigue in your abdominal muscles can impact how much weight you’re able to lift on strength days,” Harding notes. You can include a few core activation exercises in your warm-up before a strength session, but save really exhaustive abs exercises for the end of your session so the muscles aren’t too fatigued to engage properly during your lifts. You may also want to consider doing in oblique exercises prior to balance training, as they can activate key muscles that help improve stability and coordination during dynamic movements, Harding adds.
If you’d prefer a guided workout, head to the Peloton App and try a 5- or 10-minute Core Strength class, most of which include plenty of oblique work. Consistently adding oblique exercises to your routine can boost rotational power, improve posture and spinal alignment, and help alleviate strain on your lower back, both in the gym and in everyday life—plenty of reasons not to sideline these muscles.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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