Oblique Workout: 7 Exercises for a Stronger, Tighter Waist
Train your obliques with 7 exercises: Russian twists, side planks, bicycle crunches, woodchops and more. Builds rotation strength and a defined waistline.
By Ayoub Farid · · 3 min read
Your obliques run along the sides of your waist. They rotate and side-bend your torso, and resist rotation, which protects your spine when you run, lift or throw. They also frame a six pack. In the AbBlitz library, obliques are the biggest group: 65 of 169 exercises.
Will oblique training make my waist wider?
A common worry. Body-weight oblique work tones and strengthens without adding noticeable bulk for most people. Very heavy weighted side bends done for years might add some thickness. For a tighter-looking waist, combine oblique work with fat loss.
The oblique workout
Two rounds, rest 20 seconds between moves.
1. Side plank: 25 seconds per side
Elbow under shoulder, hips high. Side plank guide.
2. Russian twist: 20 total
Lean back, chest tall, rotate from your ribcage. Russian twist.
3. Bicycle crunch: 20 total
Slow rotation, shoulder toward opposite knee. Bicycle crunches.
4. Heel touches: 20 total
Shoulders lifted, side-to-side reach.
5. Side crunch: 12 per side
Lie on your side, knees bent, crunch your ribs toward your hip.
6. Plank with hip dip: 16 total
From a forearm plank, rotate your hips to tap one side toward the floor, then the other.
7. Standing woodchop: 10 per side
With a light dumbbell or no weight, rotate diagonally from high to low, pivoting your back foot.
Anti-rotation: the secret weapon
Your obliques' main real-life job is to resist twisting. Add one of these:
- Pallof press with a band: hold it at chest height and press it straight out without letting it pull you sideways
- Suitcase carry: walk holding one heavy dumbbell at your side, staying perfectly upright
- Bird dog: guide
Love handles?
Oblique exercises strengthen the muscle under love handles but don't burn the fat on top. See love handles and the spot reduction myth.
Muscles of the waist
- External obliques: the outermost layer, running diagonally down and inward
- Internal obliques: underneath, running in the opposite diagonal
- Transverse abdominis: the deepest layer, wrapping around like a belt
When you rotate to the right, your left external oblique and right internal oblique work together. That's why rotation exercises train both sides, and why anti-rotation work (resisting a twist) is so effective.
A weekly oblique plan
Two oblique-focused sessions a week is plenty alongside other core work:
- Session A: side plank, Russian twist, bicycle crunch, heel touches
- Session B: side crunch, plank with hip dips, standing woodchop, Pallof press
Progress by adding 5 seconds to holds, 2–4 reps to rotations, or a light weight.
Oblique exercises with equipment
If you have access to a gym or bands, cable woodchops, cable side bends and landmine rotations (a barbell anchored in a corner) are excellent. AbBlitz includes cable, band, kettlebell and landmine oblique exercises for full-equipment plans.
Frequently asked questions
How often should I train obliques?
Two to four times a week as part of a full core routine.
Are Russian twists bad for your back?
Done with control and a neutral spine, they're fine for most people. If you feel back pain, keep feet down and reduce the range.
What's the best oblique exercise?
Side planks for stability and bicycle crunches for activation are hard to beat at home.
Do obliques help with a six pack?
They frame it and strengthen your whole core. See how to get a six pack.