When it comes to core workouts, a lot of people immediately think about their abs. However, the abs consist of a variety of your muscle groups that have to be trained, whether you are looking to get more visible muscle, definition boosts your overall strength, or protect your body from injury. The whole core is essential for staying balanced and performing plentiful exercises and not straining the back or falling over, although your obliques also have a vital responsibility.
The obliques are the muscles running along your waist sides, from your ribs to your hip bones. They come into play when you are bending down to one side or twisting your torso. The obliques are responsible for stabilizing the body and protecting the torso. If you have robust obliques that provide support for your body when performing turning and twisting movements, you are less likely to strain your lower back.
The best home oblique exercises
Wall Ball
This is a fantastic exercise that does not only works the obliques but also targets the upper and lower body. These are the steps to perform the wall ball;
- Start with your right side facing the wall and bending your knees a bit.
- Extend your arms and grab a medicine ball on the left side of your body. You would be able to lift heavier weight due to the fact that you are using your back muscles, which are generally strong.
- Rotate off your left foot and throw the ball into the wall using power from your hips.
- Bend your knees while catching the ball to absorb the catch. Then, repeat on the opposite side.
Power hooks
The hooks are an exercise that is loved by a lot of exercises. They are an effective way to improve your upper body strength in addition to working your obliques. You can perform them with dumbbells, a heavy bag, or without weights. These are the steps to perform the power hooks;
- Keep your dominant leg behind you as you mount a fighting stance.
- Place your arms in front of your face and then raise your front elbow till it is level with your chest.
- Keep your arm at an angle of 90 degrees by drawing your hand out. Then, throw a front hook across your body by engaging your waist and hips.
- Do the same move with your back arm, ensuring that the ball of your back foot is rotated this time.
- Maintain your form and keep alternating your arms as fast as possible.
Side Kicks
Although it seems that this move focuses on the butt, it also fires up the obliques and gives them a good workout. A stable wall to stand against is all that is required. These are the steps to perform the side kicks;
- Mount yourself far away from the wall enough to allow you to bend your torso forward and also press your palms against the wall, ensure that you bend your elbows.
- Put your two hands on the wall. Get your left leg parallel to the ground by lifting it.
- Draw your left knee inward to your left elbow. Flex your foot and straighten your leg back out to make it parallel again.
- Do about 8 – 15 reps, then switch over to your other side.
Standing side crunch
This is an exercise that works your obliques and provides a bit of a challenge to your balance. Ensure your pelvis is kept tucked and straighten your back so that there is no strain on your lower back. These are the steps to perform the standing side crunch;
- Stand tall and keep your feet apart by a distance of shoulder width. Position your left hand close to your left ear.
- Lift your left knee on the side of your body as you bring your left elbow down to meet it.
- Lift your arms back up into the air while straightening your leg and lowering your foot back to the floor.
Forward lunges with a rotation
In addition to working your obliques, this exercise also targets your shoulders and other parts of your core, glutes, hamstrings, and quads. Ensure your core is tight, and your back is straight throughout this move to reap maximum benefits. These are the steps to perform the forward lunges;
- Stand tall and keep your feet apart by a distance of shoulder width. Grab the medicine ball and hold it with your two hands while extending your arms out at your front.
- Use your right leg to lunge forward. Twist your torso to your right while bending your knees. Also, ensure that your arms are straight.
- Revert to the initial position by rotating back to the center and pushing off with the front heel.
- Keep alternating between your legs as you continue this move while maintaining the correct form.
Side bends
Initiate the movement from your core and make sure to execute it with slow and controlled motion. These are the steps to perform the side bends;
- Stand tall and keep your feet apart by a distance of shoulder width. Grab a medium dumbbell and hold it in your left hand.
- Brace your core and bend at your waist to the left towards the ground. Allow the weight to guide you gently.
- Revert your body to the initial position by pulling from your core.
Woodchoppers
Your obliques are targeted here by the twisting motion and also fires up your glutes and quads. These are the steps to perform the woodchoppers;
- Stand tall and keep your feet apart by a distance of shoulder-width while grabbing the weight with your two hands.
- Keep your knees slightly bent and grab the dumbbell by the two ends with extended arms.
- Then, rotate a bit off your right foot while twisting your body before swinging the weight across your body up and then to the left. Ensure that your arms are kept straight throughout. Revert the weight to the initial position.
- Perform 8 – 15 reps and then switch over to your other side.
Trunk rotations
This is an exercise that works your obliques as well as your upper body and core. These are the steps to perform the trunk rotations;
- Engage your core and mount a high plank position. Ensure that you squeeze your butt throughout the movement.
- Then, twist your torso a bit to draw your right knee beneath your body toward your left elbow. Imagine it is a side to side mountain climber in slow motion.
- Repeat the move while switching sides.
Spiderman
This exercise is essential for your entire core, and your oblique is worked more when it comes to the side crunch part. Because you are making use of your back, shoulders, and arms to maintain the plank position, you would also give your upper body a workout. Just as you do with other exercises that require you to mount a plank position, your but should be engaged the whole time. These are the steps to perform the Spiderman;
- Mount a high plank position, ensuring that your core is engaged, your hands are beneath your shoulders, and your arms are extended.
- Bring your right knee to meet your right elbow. Then turn toward your knee with the use of your upper body, performing something similar to a side crunch.
- Keep repeating the move while switching sides.
Russian twists
While the Russian twists target your entire core, it focuses more on your obliques because of the twisting movements. These are the steps to perform the Russian twists;
- Keep your back at an angle of 45 degrees, your heels on the floor, and your knees bent as you sit up with your legs out at your front.
- Use both hands to hold a dumbbell or a medicine ball by your stomach.
- Ensure the medicine ball is near your torso, and your back is straight as you twist to the left and right.
Sit-ups to twist
This is an exercise that works all of your abdominal muscles but places more emphasis on your obliques. These are the steps to perform the sit-ups to twist;
- Keep your feet flat on the floor, and your knees bent as you lie on your back.
- Do a full sit-up while engaging your core and placing your hands behind your head.
- When you get to the top of the sit-up, bring your left elbow to your right knee, twisting your body to that side.
- Lower down to revert to the initial position.
- Keep repeating the move while switching sides each time.
Side planks
This is an exercise that has its main focus on your obliques. However, it also gives the entire side of your body, including the hips, core, and shoulders a good workout. These are the steps to perform the side planks;
- Get on one side and place one foot on top of the other, and keep your bottom forearm right under your shoulder.
- Keep your core engaged and lift your hips until your body forms a straight line from head to toe.
- Maintain this position for up to 30 seconds or as much as you can, ensuring that your hips do not drop. Switch over to your other side and repeat.