8 Effective Oblique Workouts to Boost Core Strength and Spinal Health

Whether you’re taking a stroll, reaching for your phone, or swinging at a piñata, your obliques are actively engaged. These crucial muscles play a vital role in daily activities, movement, and overall functionality.

Ideally, the core—a complex network of muscles—should function harmoniously, explains Patricia Ladis, PT, CBBA, founder of WiseBody PT and co-author of The Wise Woman's Guide to Your Healthiest Pregnancy and Birth. "The diaphragm acts as the conductor, initiating the process by activating the transversus abdominis, followed by the engagement of the primary movers—the obliques and rectus abdominis." To achieve this synergy, training the entire core is essential. However, many people focus solely on the rectus abdominis, the superficial muscle responsible for the six-pack look, notes Jess Sims, a Peloton fitness instructor. Yet, the core extends far beyond this outermost layer.

The obliques, positioned diagonally along the sides of the waist from the ribs to the hips, are crucial for overall body functionality. Comprising both inner and outer layers, they are the largest abdominal muscles. Their primary roles include rotating, side-bending, and moving the trunk, as well as aiding in breathing, according to Ladis. Additionally, the obliques stabilize the torso, preventing excessive twisting and protecting the spine.

Weak or underused obliques can force other body parts to compensate, potentially causing discomfort, pain, or poor posture. The lower back is particularly vulnerable. Research published in the Journal of Physical Therapy Science highlights that oblique-focused exercises can alleviate chronic back pain, a condition impacting over 50 percent of Americans.

How to Determine If Your Obliques Are Strong Enough

Curious about your oblique strength? Ladis recommends testing them with bicycle crunches. "You should be able to bring your elbow to the outside of your bent knee, demonstrating full body rotation. If you can’t move past your midline, it indicates a lack of control and strength in these muscles." Another test is the side plank. "If your hips drop or your body twists, it suggests your obliques aren’t functioning properly and may be weak." Ladis also notes that improper breathing, breath-holding, or flaring ribs are additional signs of weak obliques.

Whether your obliques are performing well or not, Sims emphasizes the importance of including oblique-targeting exercises in your routine, particularly "if you struggle with core rotation or stabilizing against rotation." Fortunately, there are numerous options, from Russian twists to standing side crunches, to strengthen these muscles. Sims shares the following exercises to help you build stronger obliques.

8 Oblique Exercises You Can Do at Home

1. Side Plank With Hip Dips

Start by lying on your left side with your legs stacked. Prop yourself up on your left forearm, bend both knees, and ensure your hips and shoulders are aligned. Tighten your glutes and activate your core, then lift your left hip off the ground, hold briefly, and lower it back down. Complete 3 sets of 15 reps on each side.

To increase difficulty: Lift the bottom knee off the floor and straighten both legs.

2. Side Plank With Rotation

Begin by lying on your right side with your right elbow aligned under your shoulder. Extend both legs, placing the top foot slightly ahead of the bottom foot for stability, advises Pamela Paley, a certified Pilates instructor and master trainer at Club Pilates in Arizona. As you build strength, stack your feet. To increase difficulty, incorporate rotation by bending your left arm behind your head and lowering it to tap your right hand with your left elbow, then return to the starting position.

To make it harder: Start in a full plank position on your hands and feet, keeping your body in a straight line from head to heels, Paley suggests. Rotate to one side, stacking your legs, hips, and shoulders. Raise your top arm high, then rotate your torso to bring your arm under your body and back up to the side plank position. Avoid sinking into your shoulder, and if you have wrist discomfort, form a fist with your knuckles facing inward.

3. Jackknives

Start by lying on your back with your right knee bent and your left leg extended at a 45-degree angle. Stretch your right arm overhead near your ear and position your left arm out at a 45-degree angle. Inhale deeply through your nose; as you exhale, press your left hand and forearm into the ground to lift your back off the floor, bringing your right hand and left foot together. Slowly return to the starting position. Perform 3 sets of 15 reps and switch sides.

To make it harder: Lift your left arm off the floor and place your hand on your stomach.

4. Forearm Plank Reach Out

Start in a forearm plank position with your elbows directly under your shoulders, palms flat on the floor, and legs extended straight back (feet slightly wider than hip-width apart). Engage your glutes and quads, then extend one arm forward. Return to the elbow plank position and switch arms. Alternate sides for 3 sets of 20 reps.

5. Oblique Tuck-ups

Lie on your left side, positioning yourself on the softer part of your left buttock. Extend your left arm in front of you, stack your legs, and lightly place your right hand behind your head. Press your left forearm into the ground. Lift your body into a side crunch while bending your knees, bringing them toward your right elbow. Slowly return to the starting position. Complete 3 sets of 15 reps on each side.

6. Half-kneeling Wood Chop

Begin in a kneeling position with your left knee on the ground and your right foot flat on the floor, knee bent. Hold a moderate-weight dumbbell with both hands at your left hip (as if holding corn on the cob). Inhale; as you exhale, engage your core to move the dumbbell diagonally up and across to your right shoulder. Inhale as you reverse the motion, bringing the dumbbell back down to your left hip. Perform 3 sets of 12 reps on one side, then switch to the other side.

7. Criss Cross

Lie on your back with your knees bent and feet flat on the floor, as Paley instructs. Place your hands behind your head, elbows wide. Inhale to prepare, then exhale as you lift your head and shoulders off the floor, rotating your right shoulder toward the outside of your left knee. Inhale as you return to the center, then switch sides and continue alternating.

To make it harder: Start with your knees bent in a tabletop position, forming a 90-degree angle, ensuring your knees are aligned over your hips. Rotate while maintaining the tabletop position. If your back arches or lifts off the mat, bring your knees closer to your chest to safeguard your lower back, as Paley advises.

8. Tic Tok

Start by lying on your back with your arms extended outward in a "T" position. Keep your knees bent, feet flat on the floor, and legs pressed together. Inhale slowly, then exhale as you let your knees drop to the right, only as far as you can while keeping your arms firmly on the mat, Paley instructs. Turn your head to face the opposite direction of your knees to enhance spinal rotation. Inhale to bring your knees back to the center, then repeat on the other side.

To make it harder: Start with your knees in a tabletop position, forming a 90-degree angle over your hips, ensuring your pelvis and back remain pressed into the mat, as Paley advises. If your back is in good condition, you can increase the challenge by straightening your legs toward the ceiling while maintaining a stable spinal imprint, Paley suggests.