Oblique exercises.
Your obliques rotate your torso and, above all, stop it twisting or bending when it shouldn't. These are the exercises that train them best.
- As the main muscle
- 5
- As a helper muscle
- 9
Meet the muscles
The external and internal obliques sit on the sides of your abdomen. They rotate and bend your torso sideways and work hard to keep it steady when you carry weight on one side.
That's why the best exercises combine controlled rotation (Russian twists, bicycle crunches) with anti-rotation (Pallof presses, side planks).
Obliques
Oblique workout
A 15-minute core block you can add to the end of any workout, 2-3 times a week.
- Pallof Press3 × 10 per side
- Side Plank3 × 30 s per side
- Russian Twist3 × 12 per side
- Bicycle Crunch2 × 15 per side
All oblique exercises
Strength4
Mobility and stretching1
As a helper muscle9
FAQ
Will training obliques make my waist wider?
Not with normal volume. The obliques are thin and stability work adds very little size.
What is the best oblique exercise?
Side planks and Pallof presses are very effective and safe; Russian twists add rotation.
Will they define my waist?
They strengthen the area, but definition depends on body fat.
How many sets should I do?
6-10 weekly sets for the obliques within your core work is usually enough.
Train your obliques with Nuvana.
