Target Your Obliques with 10 Effective External Oblique Exercises

When it comes to building a strong core, it’s essential to target not just the rectus abdominis (the six-pack muscles), but also the obliques. The obliques are the muscles located on the sides of your abdomen, and they play a crucial role in stabilizing your torso and helping with twisting and side-to-side movements. Below are ten effective external oblique exercises that you can incorporate into your workout routine to strengthen and tone this important muscle group.

1. Russian Twists: Sit on the ground with your knees bent and feet flat. Lean back slightly while keeping your back straight. Hold a weight or medicine ball in front of your chest. Twist your torso to one side, touch the weight to the ground beside your hip, then twist to the other side. Repeat for a set number of repetitions.

2. Side Plank Hip Dips: Start in a side plank position, supporting your body weight on one forearm and the side of your foot. Keeping your core engaged, lower your hip towards the ground, then lift it back up to the starting position. Repeat on the opposite side.

3. Bicycle Crunches: Lie on your back with your hands placed behind your head. Lift your legs off the ground and bring your right elbow towards your left knee while simultaneously straightening your right leg. Repeat on the other side, simulating a cycling motion.

4. Woodchoppers: Stand with your feet shoulder-width apart, holding a weight or medicine ball in both hands. Begin with the weight over one shoulder, then twist your torso and bring the weight diagonally across your body, ending on the opposite side of your body. Repeat for a set number of repetitions, then switch sides.

5. Side Jackknives: Lie on your right side, supporting your body weight on your right forearm and the side of your right foot. Engage your core and lift your hips off the ground while raising your left arm straight up. Lower your hips back down to the starting position. Repeat for a set number of repetitions, then switch sides.

6. Side Plank with Leg Lift: Start in a side plank position, propping yourself up on your right forearm and the side of your right foot. Lift your left leg up towards the ceiling, then lower it back down to the starting position. Repeat for a set number of repetitions, then switch sides.

7. Standing Twists: Stand with your feet shoulder-width apart and your arms extended in front of your chest. Twist your torso to the left, then immediately twist it to the right. Repeat for a set number of repetitions.

8. Side Crunches: Lie on your right side, with your legs extended and stacked on top of each other. Place your right hand behind your head and lift your shoulders off the ground, bringing your right elbow towards your right hip. Lower back down and repeat for a set number of repetitions, then switch sides.

9. Side Plank Knee Tucks: Begin in a side plank position, supporting your body weight on your right forearm and the side of your right foot. Bring your left knee towards your chest, engaging your obliques. Extend your leg back out and repeat for a set number of repetitions, then switch sides.

10. Seated Russian Twists: Sit on the ground with your knees bent and feet slightly elevated off the floor. Lean back slightly while keeping your back straight. Hold a weight or medicine ball in front of your chest and twist your torso from side to side, tapping the weight on the ground beside your hip each time.

Incorporate these ten effective external oblique exercises into your workout routine to target and strengthen your oblique muscles. Remember to always warm up before exercising and to consult with a fitness professional if you have any pre-existing health conditions. Keep challenging your obliques by increasing weights, repetitions, or adding resistance as your strength improves. Ready, set, twist!