8 Oblique Exercises You Can Do at Home

The oblique muscles are located on both sides of your midsection. The muscle group consists of the external obliques, internal obliques, and transversus abdominis. Together, these three muscles form what's known as the abdominal wall. The abdominal wall, sometimes called the "side abs," helps support your spine and protect your internal organs. The external oblique muscles enable you to bend and twist your midsection, while the internal obliques' primary function is to protect your internal organs.

There are several notable benefits to exercising your obliques.

1. 1. Oblique exercises build balanced core strength. While most abs workouts focus on the rectus abdominis—commonly known as your six-pack muscle group—a strong core is incomplete without strong obliques. Practice ab exercises along with oblique exercises for a well-balanced, strong core.
2. 2. Oblique exercises can improve your posture. Oblique workouts help strengthen the muscles that stabilize the spine. This can help you maintain an upright posture.
3. 3. Oblique exercises level up your home workout. Most oblique exercises are bodyweight exercises that beginners and athletes alike can practice at home with minimal or no equipment. Though some call for dumbbells, kettlebells, or a medicine ball, most oblique exercises can be practiced without any added weight.

You don't need to hire a personal trainer to build a strong core. Consider some of the best oblique exercises for engaging your oblique and core muscles.

1. 1. Side plank: Perform side planks by balancing on your side with your left elbow directly under your shoulder, touching the floor with your forearm and the side of your foot. While activating your core muscles, lift your left hip until your body forms a straight line. Hold this position for your desired length of time before switching sides, this time holding yourself up on your right elbow. Once you’ve practiced holding a side plank position, consider adding more advanced side plank variations into your strength-training program; try straightening your supporting arm, lifting your top leg, or reaching your top hand above you to add an additional challenge for your stabilizer muscles.
2. 2. Dumbbell side bend: Dumbbell side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles. Practice dumbbell side bends by standing with your feet shoulder-width apart. Grab a single dumbbell and hold it at your side with your palm facing your thigh. Slowly lower the dumbbell along your leg towards your knee. Lift the dumbbell and bend your upper body in the other direction. Stand tall again at the end of each repetition. Hold the dumbbell on your opposite side during the next set.
3. 3. Side crunch: To perform side crunches, lie on your back with your knees bent and your feet on the floor (as if you're about to do a sit-up). Keep your upper body in a straight line as you lower your knees to one side. Your knees should be stacked on top of one another with your legs still bent. Squeeze your oblique and gently lift your shoulders, keeping your lower back on the floor. Switch sides for the desired number of sets and reps.
4. 4. Bicycle crunch: Practice bicycle crunches by lying flat with your lower back pressing into an exercise mat. With your hands behind your head, lift your shoulder blades off the mat. Raise your knees to a ninety-degree angle and alternate extending your legs as if pedaling a bike. Twist your body to touch your elbow to the opposite knee with each pedal motion.
5. 5. Reverse lunge: In addition to working your obliques, reverse lunges build strength in the hamstrings, quads, and glutes. Perform reverse lunges by taking a step backward, keeping your upper body aligned and your back straight. Lower yourself enough for your front leg to be at a ninety-degree angle. With proper form, reverse lunges are one of the most accessible lunge variations you can use in your strength training program.
6. 6. Spiderman push-up: Perform spiderman push-up exercises by getting into a high plank position with your feet shoulder-width apart and your body forming a straight line from head to toe. Bend your elbows to a forty-five-degree angle as you lower your chest toward your hands on the floor. Lift your left leg, moving your knee toward your elbow. Pause for a moment in this position before lowering your leg and lifting your body again. Repeat this movement with your opposite leg on the next repetition.
7. 7. Cross-body mountain climber: This mountain climber variation increases activation of the oblique muscles by having you bring your right knee towards your left side and left knee towards your right side. Perform cross-body mountain climbers by getting into a high plank starting position with your hands shoulder-width apart beneath you. Activate your core to keep your upper body and lower body formed in a straight line. Lift your right knee under your body toward your left shoulder before lowering your right foot back to its placement on the floor. Repeat this movement with your left knee, alternating sides with each repetition.
8. 8. Russian twist: The Russian twist is a core exercise that works your abdominal muscles, especially your transverse abdominis as well as your internal and external obliques. Russian twists are performed by sitting with your legs bent and your lower back straight, engaging your core muscles as you rotate your torso back and forth. You can hold a free weight like a kettlebell or dumbbell during this exercise.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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