Oblique Exercises: 14 HD Videos

The oblique muscles are abdominal muscles that run vertically along both sides of the torso. They play a major role in bending and twisting the torso. The oblique exercises below effectively isolate your oblique muscles. Each of the 14 oblique exercises for men are accompanied by HD demonstration videos. Find additional EMG abdominal exercises at the following links:

Page Table of Contents

1 Oblique Exercises
2 Oblique Exercises Video Playlist
3 Oblique Exercises Infographic
4 Additional EMG Exercise Sets

Oblique Exercises

Side Crunches

Side crunches are one of the primary oblique exercises for working the oblique muscles. The key to performing a side crunch is to keep the muscle engaged throughout the whole exercise. A common mistake is to relax the oblique muscle in between repetitions. This exercise should be performed slowly and deliberately, concentrating on the muscle throughout. Do not jerk the upper body upward to complete the repetition. The oblique muscle should do all of the work. Keep the feet and legs on the ground throughout. Doing so will both keep the body stable and also keep the core engaged. This exercise is safe for those with low back problems.

Oblique Crunches

Oblique crunches are one of the primary oblique exercises for working the oblique muscles. This exercise also works the upper abs. The motion for the oblique crunch is performed in the same way as any crunch. The difference comes in how the legs are situated. By placing the legs on either side of the body (see video), the user engages his obliques on the opposite side. This is a safe core exercise for those with low back problems to perform, though depending on the degree of the user’s problem, the twisting of the low back may cause some discomfort. If this is the case, the user should not perform the exercise. As with any crunch, the user should be careful not to jerk upward, but rather perform the exercise in a slow and deliberate manner.

Side Bends

Side bends are a primary core exercise for building strength in the obliques. The usual form is to have a dumbbell in one hand with the other hand behind the head. All of the repetitions are then performed to one side before switching the dumbbell to the other hand and repeating. More advanced users may perform this exercise with a dumbbell in each hand and rotating sides for one repetition. The usual form is recommended because it allows the user to focus on the motion on one side.

Ab Twist

The ab twist is a basic exercise for working the obliques. It is safe and easy for those with back problems to perform. The exercise is performed without any weight, so it is predominately an endurance exercise rather than a strength building exercise. Because of this, the abdominal twist is typically performed at a much higher rep range than usual oblique exercises. When twisting to either side, the user should focus on twisting the body with the core muscles and really squeezing the oblique muscle at the end of the range of motion. Do not use upper body momentum to make the exercise easier. The abdominal twist should be performed slowly and deliberately.

Side Leg Raise: Single Leg

Side leg raise with a single leg is a core exercise for working the obliques. This exercise is one of the more advanced oblique exercises. One hand goes behind the head, and the elbow should touch the knee at the top of the motion. This is a good guide for how to perform the exercise properly. When first performing this exercise, the user should place the free hand on the ground for support. Once the user becomes more comfortable with this exercise, he may place the free hand behind the head and engage the core muscles for balance. As with all leg raises, it is important to keep the core tight throughout and not relax the muscles.

Side Leg Raise: Both Legs

Side leg raise with both legs are a core exercise for working the obliques. This exercise is one of the more advanced oblique exercises. One hand goes behind the head, and the elbow should touch the knee at the top of the motion. This is a good guide for how to perform the exercise properly. When first performing this exercise, the user should place the free hand on the ground for support. Once the user becomes more comfortable with this exercise, he may place the free hand behind the head and engage the core muscles for balance. As with all leg raises, it is important to keep the core tight throughout and not relax the muscles.

Side Jackknife: Single Leg

The side jackknife with a single leg is a core exercise for working the obliques. This exercise is one of the more advanced oblique exercises. One hand goes behind the head and the elbow should touch the knee at the top of the motion. This is a good guide for how to perform the exercise properly. When first performing this exercise, the user should place the free hand on the ground for support. Once the user becomes more comfortable with this exercise, he may place the free hand behind the head and engage the core muscles for balance. As with all jackknives, it is important to keep the core tight throughout and not relax the muscles.

Side Jackknife: Both Legs

The side jackknife with both legs are a core exercise for working the obliques. This exercise is one of the more advanced oblique exercises. One hand goes behind the head and the elbow should touch the knee at the top of the motion. This is a good guide for how to perform the exercise properly. When first performing this exercise, the user should place the free hand on the ground for support. Once the user becomes more comfortable with this exercise, he may place the free hand behind the head and engage the core muscles for balance. As with all jackknives, it is important to keep the core tight throughout and not relax the muscles.

Leg Overs w/ Bent Knees

Leg overs are one of the more advanced oblique exercises for working the obliques. The user should keep his hands and arms flat on the floor for balance. The user’s upper body should not move at any point during this exercises. Moving the legs to the right and then to the left is one repetition. By performing this exercise with the knees bent, the user will relieve any tightness in the hamstrings, which in turn takes pressure off the low back. Because the low back is where much of the movement is occurring, this exercise is one of the oblique exercises that may be problematic for those with back problems. The user may attempt to perform the exercise to gauge tolerance, but this exercise should be discontinued if pain is felt.

Leg Overs w/ Straight Legs

Leg overs are one of the more advanced oblique exercises for working the obliques. The user should keep his hands and arms flat on the floor for balance. The user’s upper body should not move at any point during this exercises. Moving the legs to the right and then to the left is one repetition. Because the low back is where much of the movement is occurring, this exercise is one of the oblique exercises that may be problematic for those with back problems. The user may attempt to perform the exercise to gauge tolerance, but this exercise should be discontinued if pain is felt.

Hanging Leg Raises with Bent Knees: Twisting

This variation on hanging leg raises works the obliques instead of the lower abs. These hanging leg raises may be one of the toughest oblique exercises given that the user must hold themselves in place throughout the exercise. If the user is unable to do this, this exercise may be performed either using arm straps or in a captain’s chair. Using arm straps will keep the stabilizer muscles engaged while using a captain’s chair will not. This is a safe exercise for those with back pain to perform as long as it is performed slowly and deliberately.

Side Bridge

The side bridge is a core exercise to strengthen the oblique muscles. Bridges work the core muscle differently than repetition oblique exercises. When performing this exercise, it is important to keep the muscle throughout the exercise. Bridges work the stabilizer muscles, so they can be a more complete core workout. Shaking is normal when performing this exercise. The feet are usually placed on top of each other during the exercise. This may cause ankle pain for some users. If that is the case, the feet can be placed one in front of the other to create a wider base for balancing. The amount of time spent on each side should be equal.

Oblique Crunch with Exercise Ball

The oblique crunch is one of the primary oblique exercises for working the obliques on an exercise ball. Performing the exercise on an exercise ball is the more advanced than performing this exercise on the floor. The user must maintain balance throughout the exercise. The user’s feet should be on top of each other but the user may place one in front of the other in order to maintain better balance. The crunch motion should be performed slowly and deliberately. Do not jerk, as this does not work the muscle as effectively and creates a risk of injury.

Supine Twist with Exercise Ball

The supine twist is an oblique exercise that is similar to an abdominal twist. By performing the exercise on an exercise ball rather than standing, the user must engage his core muscles throughout, making this exercise tougher and more complex. The user should concentrate on keeping his feet planted on the ground during the exercise so that he is balanced throughout. Like the abdominal twist, this exercise does not involve the addition of any weight, and is commonly performed at a higher repetition range than other oblique exercises. The user should concentrate on performing the exercise slowly and deliberately, focus on squeezing the oblique muscle at the end of the range of motion.

Oblique Exercises Video Playlist

Oblique Exercises Infographic

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