Top 30 Oblique Exercises for a Strong Core in 2025 - Effective & Affordable

Obliques, the vital muscles along your core’s sides, play a crucial role in twisting motions, side bending, and spinal support.

Whether your goal is to sculpt a defined six-pack or simply to build a resilient core, targeting your abs is essential. However, don't overlook your obliques—they are integral to balanced core strength.

Incorporating oblique-specific exercises into your weekly routine promotes overall health and improves functional movement.

Below, find expertly categorized exercises for beginners, intermediate, and advanced individuals to maximize your oblique workouts and give your 'side abs' the attention they deserve.

Beginner Routine

Start with these foundational bodyweight exercises. Even seasoned gym-goers can benefit from revisiting these basics. Once ready for more challenge, progress to the intermediate or advanced levels.

Select 2–3 exercises and perform twice weekly, targeting 3 sets of 10–12 reps each.

Bird Dog

This move strengthens your abs and balance, engaging your lats and glutes as well.

1. Begin on all fours with hands aligned under shoulders and knees under hips.
2. Inhale, brace your core, extend your right arm forward and left leg back, keeping them parallel to the floor.
3. Maintain a stable lower back and square hips.
4. Exhale and return to start; repeat on the opposite side.

Heel Tap

A side crunch variation performed lying down to isolate obliques.

1. Lie on your back with knees bent, feet flat.
2. Arms by your sides, palms up or down.
3. Inhale, lift head and upper back using your core.
4. Reach your left hand to tap your left heel, keeping upper body stable.
5. Return to center and repeat on the right side.

Side Plank

Side planks target obliques, shoulders, and gluteus medius, stabilizing your pelvis.

1. Lie on your left side, prop up on your hand or forearm.
2. Bend knees at 45°, stacking right leg above left; or extend legs and stack feet for more challenge.
3. Form a straight line from head to knee or toe.
4. Engage obliques to lift right hip toward ceiling; rest right arm on side or overhead.
5. Hold and switch sides.

Side Plank with Reach-Under

This variation intensifies oblique activation through a twisting reach under your body.

1. Assume side plank position as above.
2. Extend left arm overhead.
3. Inhale, reach left hand under your torso, twisting your core.
4. Return arm overhead and repeat.

Cross-Body Mountain Climber

A slower-paced mountain climber focusing on obliques, delts, triceps, and quads.

1. Start in a high plank with slightly raised glutes.
2. Drive left knee toward right elbow, keeping rest of body stable.
3. Return and repeat with right leg.

Bicycle Crunch

A dynamic twisting exercise that strongly engages obliques; modify by keeping feet on the floor if needed.

1. Lie on back with legs in tabletop.
2. Place hands behind head, elbows wide.
3. Lift upper body and twist right elbow to left knee, extending right leg.
4. Alternate sides continuously.

Standing Core Stabilizer

Twist your entire torso to fully engage obliques while standing.

1. Stand feet shoulder-width apart, arms extended forward with hands touching.
2. Brace core, twist torso left, pivoting right toe, gaze follows movement.
3. Return center and repeat to the right.

Wide Side Crunch

Combines leg work with side crunches focusing on obliques.

1. Stand with wide stance, toes out, sink into squat.
2. Hold arms out with elbows bent.
3. Crunch right elbow toward right knee, then left side.

Standing Knee Tuck Extension

Combine standing side bends with knee tucks for an effective oblique workout.

1. Stand feet wider than shoulders, toes out, hands behind head.
2. Brace core, bend sideways bringing elbow down and knee up simultaneously.
3. Return center and alternate sides.

Walking Lunge with Rotation

Enhance lunges with torso rotation to activate obliques along with quads, glutes, and hamstrings.

1. Stand straight, arms bent at 90°, extended forward.
2. Lunge forward with left leg, twist torso over left thigh.
3. Return to standing and repeat on right side.

Intermediate Routine

Elevate your training with these intermediate exercises after mastering the basics.

Perform 2–3 exercises, 3 sets of 10–12 reps each.

Side Plank Rotation

Add dynamic rotation to your side plank to challenge obliques, delts, and quads.

1. Start in high plank, feet together, wrists under shoulders.
2. Lift right hand, rotate body into side plank, arm extended.
3. Pause, then return to plank and repeat on opposite side.

Hip Dips

Slow and controlled hip dips in forearm plank position target obliques and shoulders.

1. Assume forearm plank.
2. Rotate hips right, lowering as close to floor as possible.
3. Return center and dip left hip.

Windshield Wipers

Move bent legs side to side like windshield wipers to activate obliques.

1. Lie on back, legs in tabletop, arms out to sides.
2. Slowly lower knees to right without lifting upper back.
3. Return center and repeat left side.

Woodchop

Use a dumbbell for powerful twisting movements engaging full body and obliques.

1. Hold dumbbell on right side, slight squat.
2. Rotate torso right, then swing dumbbell diagonally over left shoulder.
3. Pivot feet and repeat opposite side.

Oblique Side Bends

Weighted side bends deepen oblique activation.

1. Stand holding dumbbell in one hand.
2. Bend sideways at waist, lowering dumbbell.
3. Return to upright and repeat; switch sides.

Russian Twist

Core control is essential; place heels down for stability if needed.

1. Sit with knees bent, feet flat.
2. Lean back, lift feet, balance on tailbone.
3. Twist torso side to side, moving arms accordingly.

Lunge with Rotation and Added Weight

Enhance lunges by holding dumbbells and twisting torso.

1. Perform lunge while holding dumbbell out front with arms extended.
2. Twist torso over front leg.

Medicine Ball Side Toss

Partner or wall required; explosive motion targets obliques and shoulders.

1. Stand 3-4 feet from wall, right side facing it.
2. Hold medicine ball at left hip, squat slightly.
3. Twist torso and throw ball at wall, catch and repeat.
4. Switch sides after desired reps.

Oblique Crunch

Classic oblique crunch focuses on side abs.

1. Sit with knees bent, feet flat.
2. Roll onto left hip, brace on forearm.
3. Lift feet and knees, hand behind head.
4. Crunch, bringing torso and lower body together.
5. Return and repeat; switch sides.

Single-Arm Toe Touch

Targets entire core; modify by bending knees if needed.

1. Lie back, legs extended, arms at sides.
2. Lift right arm and left leg, touch left foot with right hand.
3. Alternate sides.

Advanced Routine

For a steel-strong core, try these advanced oblique exercises.

Complete 3 sets of 10–12 reps per exercise.

Single-Leg Side Plank

Challenge balance and strength further by lifting the top leg.

1. Assume side plank on feet.
2. Lift top leg while maintaining plank.

Spiderman Crunch

Requires upper and lower body strength; engage chest, deltoids, and quads.

1. Start in high plank.
2. Bring knee out to side toward elbow.
3. Alternate sides.

Hanging Windshield Wiper

Perform windshield wipers hanging from a bar with extended legs for added difficulty.

Engages lats and quads intensely.

Landmine Rotations

Use a barbell for explosive oblique training incorporating delts, biceps, and quads.

1. Stand in front of barbell landmine.
2. Hold barbell end with both hands.
3. Rotate torso to move barbell from right hip across body to left hip.
4. Pivot feet for smooth movement.

TRX Oblique Rollout

Perform standing or kneeling; TRX engages deltoids, lats, and chest along with obliques.

1. Kneel facing TRX bands.
2. Hold handles, arms extended.
3. Drop chest and drive arms out to one side.
4. Return center, repeat other side.

TRX Oblique Crunches

Balance challenge intensifies traditional crunches.

1. Adjust TRX straps, place feet in handles, body parallel to ground.
2. High plank position.
3. Bend knees toward right elbow.
4. Return and repeat left side.

TRX Side Plank

Advanced side plank variation requiring core and shoulder strength.

1. Place feet in TRX handles, turn body sideways.
2. Support on forearm or hand.
3. Hold plank, then switch sides.

TRX Side Plank Crunch

Add crunch motion to TRX side plank for increased oblique engagement.

1. Set up as TRX side plank.
2. Crunch knees toward chest.
3. Repeat and switch sides.

Single-Arm Toe Touch with Weight

Increase intensity by holding dumbbells during toe touches.

1. Hold a dumbbell in each hand.
2. Perform single-arm toe touch as usual.

Russian Twist with Weight

Enhance Russian twists by holding a dumbbell with extended arms.

1. Hold dumbbell by ends.
2. Complete twists side to side.

Summary

No matter your fitness level, there’s an oblique exercise tailored for you. Strengthening obliques offers immense health benefits including better posture, improved balance, and enhanced athletic performance.

Start incorporating these moves into your routine today to build a stronger, healthier core.

Nicole Davis, a Madison, WI-based writer, personal trainer, and group fitness instructor, aims to empower women to live stronger and healthier lives. When not working out or spending time with family, she enjoys crime shows and baking sourdough. Follow her on Instagram for fitness tips and lifestyle inspiration.

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