Best Exercises for Obliques to Get That Toned Body

Exercises for obliques are an essential part of core workout routine. If you have been working out only your front abs and thinking that you have a strong core, you're in for a rude surprise.

Exercises that target the transverse abdominis are beneficial, but that muscle isn't the only one that contributes to a strong core. The obliques, or 'side abs' also require your attention.

The obliques are a group of muscles located along the sides of the core that aid in rotation, lateral bending, and spinal protection. Building up the oblique muscles is a great way to boost posture and strengthen the lower back.

However, you will be doing more than just crunches to get the obliques going and strengthen the entire core. If you want to strengthen the side abs or obliques, here are some exercises we recommend:

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Best Exercises for Obliques You can Try

A strong core is essential, as all movement originate from the core. (Image via Pexels/Gustavo Fring)

Check out the following exercises for obliques you should definitely try. That also includes external oblique exercises to strengthen your obliques. Let's get started:

1) Bird Dog

This is one of the best exercises for obliques that also improves balance.

Instructions:

• Begin on all fours, with your hands under the shoulders and knees under the hips.
• Calming your breathing, tighten your abdominal muscles, and extend your right arm and left leg till they're perpendicular to the floor.
• Keep your lower back straight and hips square to the floor.
• Take a deep breath out, and come full circle. Swap your arms and legs, and do it again.

2) Side Plank

Side plank is one of the best exercises to strengthen the obliques. (Image via Pexels/Airam Datoon)

Side planks are one of the best exercises for obliques, which help build and strengthen these muscles.

Instructions:

• Remain prone on the ground, but turn your body so that the left side touches the floor.
• Rest your upper body on the palm or forearm of your hand.
• Make a 45-degree angle at the knees, and cross your right leg over your left. If you have the strength, extend your legs, and stack your feet.
• If you choose to stand with your legs together, the body should form a straight line from head to knees.
• While maintaining a body plank position (feet together), lift your right hip up towards the ceiling using your oblique muscles.
• Wait till the specified time has passed, and switch positions.

3) Cross Body Mountain Climber

Cross body mountain climbers is an excellent cardio and core workout. (Image via Pexels/Li Sun)

This is one of the best cardio moves and exercises for obliques to build and strengthen the side abs.

Instructions:

• Get into a high plank position, but the glutes should be raised a bit higher than they are in a standard plank. The hands should be under the shoulders and neck relaxed.
• Without moving the rest of your body, bring your left knee close to your right elbow.
• Return to the starting position, and switch to the right leg.

4) Heel Tap

Heel taps are one of the best exercises for obliques you can do to tone the abs.

Instructions:

• Lie on your back with the knees bent and feet flat on the floor.
• The arms should hang loosely by your sides, with the palms facing either up or down.
• Hold your breath, and, using your abs, push up off the floor with your head and upper back.
• Tap your left heel by reaching down and touching the bottom of your foot. Imagine you're performing a side crunch, but hold back from raising the upper body higher off the floor.
• Return to the middle position. Repeat on the right side.

5) Bicycle Crunch

Bicycle crunches are one of the best exercises for a strong core .(Image via Pexels/Anna Shvets)

This is not only one of the best exercises for obliques but also for the abs.

Instructions:

• Make a tabletop with your legs while lying on your back.
• Put your hands behind your head, and bend your elbows.
• Raise your head, neck, and shoulders off the floor using your abs, and straighten your right leg by bringing the right elbow to your left knee.
• Give yourself a little slack, and twist to the other side, bending your right leg, straightening the left, and bringing the left elbow to your right knee.
• Repeat on the other side, and quickly move between reps.

6) Walking Lunge with Rotation

This is one of the best exercises for obliques, and also works out the lower body. Along with exercises, it's also important to perform stretches for obliques, to keep them nice and warmed up.

Instructions:

• To begin, stand up straight with your feet together and arms out in front of you with a 90-degree bend in the elbows.
• To work the oblique, twist your upper body over your forward-leaning left leg, and lunge forward till your thigh is parallel to the floor.
• Standing up again, bring your torso back to its neutral position.
• Repeatedly put your right foot in front of your left, and repeat the motion.

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Some of the best oblique exercises are those you can perform simply and easily, without use of much (or any) equipment. Exercises for obliques play an important role in helping maintain and improve core strength, which is essential for living a healthy life.