One of the biggest mistakes of beginners is that they do not train obliques. Most of the people concentrate on the biggest and most visible abdominal muscle called Rectus Abdominus while they do their core training. This is the muscle which can be trained to have six pack abs with proper diet and cardio.
This is a mistake since these abdominal muscles are very essential for many movements, and without toned obliques we cannot have a truly attractive stomach. For example, if you want to have V-shape abs without training this part of your body you will never reach it. Strong side abdominals support the lower back, so they help to avoid back pain. They are also necessary for proper posture and stability.
There are two types of oblique muscles: internal and external. These muscles come from the ribcage to the pubic area. They are responsible for side bending and waist twisting movements. Therefore, we should use these movements to stimulate them. Unfortunately, these sorts of bending and twisting exercises are not easy to be done properly. Hence, it is critical to perform these movements correctly by concentrating on your sides if you want to get good results.
Anyway, there are several kinds of workouts for strengthening the oblique. You can do them with or without using equipment. Below I have collected +10 obliques exercise videos which will help you to build strong oblique and may help to get rid of that fat around your waist and hips. You can find some workout plans and a lot of exercises. You can do them without going to the gym.
5 Minute Oblique Workout – For beginners
If you are beginner, this is a good routine to start with. It takes about 5 minutes and it includes some truly efficient exercises such as hip twist from plank position, side planks, laying leg twist, knee to elbow from push up position and torso rotation. This routine is ideal for beginners to start strengthening obliques. Do this training 3-4 times a week.
9 Minute Oblique Workout with Exercises to Burn Belly Fat
If you have some extra fat on your stomach, you should get rid of that first to have visible ab muscles. To achieve lean belly, you will need to do cardio such as aerobic, and you need to look after your nutrition intake. This routine is a combination of useful oblique exercises and cardio activities. It takes about 10 minutes and it helps to burn that stubborn belly fat, as well. To get the best results do 2-3 rounds at least 3 times a week.
You will need to do all the movements for 1 minute and do as many repetitions as you can. It includes the following exercises.
- Jumping Twist
- Pilates Side Hip Raise
- Russian Twist
- Crossover Lunge
- Pilates Oblique Crunch with Leg Raise
- Windshield Wipers
- High Knees
- Back Bow Crossover
- Crisscross Crunch
Ultimate Pilates Workout
Pilates is a great way to strengthen the core muscles. This program is primarily made to show you how to train obliques with various Pilates movements. Some of the movements are advanced, but try to do as many as possible.
At Home Obliques Exercises for Women
This routine includes a few floor and standing side abdominal exercises you can do at home. It is recommended for women, but it is also beneficial for men. Here are the activities that are included in the video.
- Standing Side to Side Abs Rock
- Standing Abs with Knee Lift
- Side Plank Hip Dip
- Side Plank Hip Dip Propped on Couch
- Elbow Crunches on the Floor
V- CUT Lower Abs & Oblique Exercises
This video contains some calisthenics abdominal exercises and you will need to a pull up bar. As this oblique exercises are rather hard, it is mainly for advanced trainers. You will learn about windshield wiper, side leg raising on bar, leg raising from muscle up position. I do these exercises to strengthen my side muscles, and I have exceptional results. I think, this the best workout for strengthening obliques.
Intense 5 Minute Workout Routine
Need a fast training? Here is an intensive routine with some of the common exercises.
Exercises with Equipment
Side Raises Off Bench
I have just found this video, and I have tried this training. It is hard but very efficient. Anyway, it is vital to do it accurately since it may cause injuries and it requires strong oblique
Decline Sit Up on Bench with Oblique Twist
On sit up bench, I think the best oblique exercise is twisting. Watch the video below how to do it.
Training Using Cable Machine
Cable machine is one of the best equipment to strengthen external oblique since we can increase or decrease the resistance easily. I think the best exercises are wood chopper and crunches with cable, but there are several more. Watch the video below to learn them.
Side Abdominal Muscle Training with Dumbbell
You can also use dumbbells to train those side muscles, though you have to learn how to do the motions correctly. My favorite exercise is the dumbbell side bend and Russian twist with weight.
Side Abs Exercises with Kettlebell
Last, but not least here are a few exercises which you can do using a kettlebell.
This is a killer routine to strengthen and burn the fat on your obliques.
And here is similar one.
Finally, here is an oblique workout to lose love handles. Most of the moves are standing abdominal exercises which are great for burning belly fat.
As you see, there are so many ways you can strengthen and tone those internal and external obliques. Include some of these activities into your abdominal training routine and start building great looking side muscles.
Finally, here is some motivation. 🙂