14 Oblique Exercises That Help Build a Stronger Torso
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Loading... - Ivanka Dimova
- 29 Jul 2022
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The obliques—a network of muscles running between the transverse abdominis, rectus abdominis, pelvic floor muscles, the diaphragm, and erector spinae—are a crucial part of your core. All of them pull together to stabilize the body, protect the spine, reduce lower back pain, and help to speed up recoveries to specific injuries.
This crucial set of muscles comprises two parts: The external obliques (which line each side of the rectus abdominis) allow for a twisting motion at the trunk, while the internal obliques (the two muscles lying on top of the external obliques) work alongside them to permit further turning movement.2 But how do we strengthen them? Ahead, we tapped certified personal trainers to explain how oblique exercises can benefit you, as well as several options you can try in your next workout.
Why Oblique Exercises Are Important
Many of us love a grueling ab workout, but with all those crunches and other moves that target your rectus abdominis, it's easy to overlook oblique exercises. Maybe you haven't seen enough to inspire you to integrate these into your workout, or perhaps you just don't feel as strong in this region. This is totally normal.
In fact, according to Chris Holt, ACE-CPT, "Obliques tend to be weaker than abs, so don’t be alarmed if some exercises feel more challenging." This is all the more reason to work on those oblique-centric exercises.
Beyond this, it's important to remind yourself that your core is the foundation for all movement, of which all muscles require equal attention. "Overworking one part of your core and neglecting another could lead to asymmetry and the body overcompensating, causing potential strains and injuries," Holt says.
Safety Precautions
Before you toss oblique exercises into your workout mix, consider the following safety precautions First, oblique-focused workouts are not suitable for anyone suffering with a lower back injury or who are entering the third trimester of pregnancy, says Trujillo. "If twisting is required as with many oblique exercises, it can add unwanted discomfort, and so it's best to work on moves that strengthen your core without twisting until you have been cleared to include them again," she explains.
It's also imperative to listen to your body and stop if soreness strikes. "Don’t push through any lower back or shoulder pain while performing any of these exercises," warns Holt, also reminding you to keep a flat spine and your core braced during anti-rotation exercises.
If you're ready to work on your oblique strength, make sure to stretch and warm up to open the ribs and sides of your body, cautions Jess Rose McDowell, CPT and founder of Kinetic Sweat. "Take your time and do not overload on weight, instead gradually adding it on as your body adjusts, and breathe with each exercise movement," she says.
Myths
Maybe you've heard the rumor that oblique-centric exercises "bulk up" your waistline, but this is one of a few oblique-related myths. Unless you're overworking this muscle group on a daily basis, it's untrue that these moves will lead you to build bulkier muscle in this area, Trujillo explains. That's because packing on muscle requires a disciplined training schedule, a high weight load, and a strict, focused diet.3
Instead, oblique exercises help to tone and strengthen the body. As explained in further detail by McDowell, "If you incorporate a combination of high repetition bodyweight exercises, or use functional fitness equipment, like a Bosu ball, to target the obliques and abdominals, alongside cardio and a balanced diet, you will actually sculpt your body for a more toned hourglass shape."
Warmed up and ready to jump in? Give these 14 expert-approved oblique exercises a go.
14 Oblique Exercises To Try
01
Snake
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You can use a slider or a small hand towel for this oblique exercise.
1. Start in a high plank position with your hands on your mat, then cross your left foot in front of your right, keeping your heels lifted.
2. Rotate your hips, knees, and toes to the right, then bend your knees in towards your right elbow on a slow count to four.
3. Keep your hips up in line with your shoulders and your chest lifted away from the ground.
4. Extend your legs back to starting position, making sure your hips stay rotated.
5. Complete one minute on each side for one round.
02
Side Plank with Rotation
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1. Place your right elbow on the mat and stack your feet on the ground. (You can also stack your knees as a modification.)
2. Lift your left arm up to the ceiling. Keep your hips high and start to wrap your top arm down and around, as you slightly rotate your shoulders and chest towards the ground.
3. Unwrap and lift your arm up, back to the starting position.
4. Keep the movement slow and controlled, pushing up out of your shoulder and keeping your hips high.
5. Complete for 30 seconds on each side for three to four rounds. Read More...
