Besides helping with your day-to-day strength and mobility, carving strong obliques [1] — the muscles along either side of of your core — helps your midsection get tighter and more toned. Plus, working the sides of your core feels amazing. When I don't have time for a long workout, I'll throw in a couple of oblique exercises after my warmup [2] and core activation moves [3], just to get that tight, toned feeling. These are the quick bodyweight moves I rely on to get my obliques burning; toss them into your core routine to feel strong and sculpted all through your waistline.
Plank With Creepy Crawler
This move never gets easier. It's an oblique exercise, but it also hits your abs and arms for a full-body burn.
- In a plank position, bring your left knee to your left elbow. Then return the left leg back to the plank position. Repeat this action on the right side to complete one rep.
Hip Dips
Extend your top arm for an added balance challenge, and remember to do equal reps on both sides.
- Begin in a side elbow plank on your right side with straight legs and your feet stacked.
- Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
Bicycle Crunches
This classic oblique move is great for all fitness levels.
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
Side-Plank Crunch
In case a regular side plank wasn't quite enough burn.
- Begin in a side elbow plank, with your left elbow down and your right hand behind your head.
- Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
- Lengthen your right leg back to the starting position to complete one rep.
Oblique V-Crunch
This is an advanced move, so pay special attention to your form.
- Lie on your right side, with your left hand behind your head and right hand on the floor.
- Press down into your right hand as you raise your straight legs off the floor, bringing your torso toward your legs.
- Lower yourself back to the floor with control. This completes one rep.
Seated Russian Twist
This classic oblique move works all four layers of the abdominal muscles [5]. Go slow with these to maintain form and really feel the burn in your sides.
- Sit on the ground and lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Pull your navel to your spine and twist to the left. Inhale through centre and rotate to the right.