Having well-defined oblique muscles, also known as "side abs," not only enhances your physique but also contributes to core strength and stability. The obliques play a crucial role in rotation and lateral movement, making them essential for functional fitness. Whether you're aiming for a chiseled midsection or improved athletic performance, incorporating these 12 best oblique exercises into your workout routine will help you achieve your goals and build strong side abs.
- 01. Russian Twists
Russian twists target the obliques and the entire core. Sit on the floor with your knees bent and feet lifted off the ground. Hold a weight or a medicine ball with both hands and twist your torso to the right, tapping the weight on the floor beside you. Then, twist to the left, tapping the weight on the other side. Repeat for the desired number of reps.
- 02. Side Plank
The side plank is an isometric exercise that targets the obliques and improves core stability. Start by lying on your side, supporting your body with your elbow directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold for 30 seconds to a minute on each side.
- 03. Bicycle Crunches
Bicycle crunches engage both the rectus abdominis and obliques. Lie on your back with your hands behind your head and your knees bent. Bring your right elbow toward your left knee as you extend your right leg straight. Repeat on the other side, mimicking a bicycling motion.
- 04. Woodchoppers
Woodchoppers mimic the motion of chopping wood and effectively target the obliques. Stand with your feet shoulder-width apart and hold a dumbbell or medicine ball with both hands. Start the movement from one side of your body and swing the weight diagonally across your body, finishing above your opposite shoulder. Control the motion and repeat on the other side.
- 05. Side Jackknives
Side jackknives engage the obliques and improve hip mobility. Lie on your side with your legs extended, stacking one on top of the other. Place your bottom arm straight out for support and your top hand behind your head. Lift your legs and upper body off the ground, bringing your elbow and knees together. Lower back down and repeat on the other side.
- 06. Side-to-Side Leg Lifts
This exercise targets the obliques and outer thighs. Lie on your side with your legs extended and stacked. Lift both legs off the ground as high as you can, then lower them back down. Repeat for the desired number of reps before switching to the other side.
- 07. Standing Oblique Crunches
Standing oblique crunches are a standing variation of the traditional side crunch. Stand with your feet shoulder-width apart and place your hands behind your head. Crunch your upper body to one side, bringing your elbow towards your hip. Return to the starting position and repeat on the other side.
- 08. Hanging Windshield Wipers
Hanging windshield wipers are an advanced exercise that challenges the obliques, grip strength, and overall core stability. Hang from a pull-up bar with your legs straight and together. Swing your legs from side to side in a controlled manner, mimicking the motion of windshield wipers.
- 09. Seated Russian Twists
Seated Russian twists are similar to the standing version but performed sitting on the floor. Sit with your knees bent and feet lifted off the ground. Hold a weight or a medicine ball with both hands and twist your torso from side to side.
- 10. Side Medicine Ball Slams
Side medicine ball slams are an explosive exercise that targets the obliques and improves overall power. Stand with your feet shoulder-width apart, holding a medicine ball with both hands. Raise the ball overhead, then slam it down on one side of your body. Catch the ball on the bounce and repeat on the other side.
- 11. Suitcase Carry
The suitcase carry is a functional exercise that challenges the obliques and improves overall stability. Hold a heavy dumbbell or kettlebell in one hand and walk for a certain distance or time. Keep your core engaged and avoid leaning to one side.
- 12. Side-to-Side Plank with Hip Dip
Begin in a side plank position with your elbow directly beneath your shoulder. Lower your hips slightly towards the ground, then lift them back up to the starting position. Repeat on the other side, engaging your obliques throughout the movement.
Conclusion
Incorporate these 12 best oblique exercises into your regular workout routine to build strong and defined side abs. Remember to perform each exercise with proper form and gradually increase the intensity and repetitions as your strength improves. Along with a balanced diet and overall fitness regimen, these oblique exercises will help you achieve a sculpted midsection and enhanced core strength for improved athletic performance and everyday functionality.
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