The rectus abdominis (aka six-pack muscles or abs) get an unfair amount of attention when it comes to muscle-building goals. After all, they’re all you see in those shirtless fitness model ads. But targeting these muscles only is a mistake. To achieve a strong, lean physique, you need to target your oblique muscles as well. That’s because training the obliques is key to achieving the “v-taper” look that features a broad, powerful upper torso and a narrow waist. Training your obliques offers more than an aesthetically pleasing torso. It’s a crucial component of functional training (the kind of exercise that helps you perform everyday activities more easily). That’s because your obliques help you twist and turn your body when you need to pick something up, reach for something in a cupboard, or turn around to look behind you. If you’re looking to build strength and aesthetics, then here are ten of the best oblique workouts with weights that you can do to strengthen your core.
Like their name suggests, cable woodchoppers involve starting with your hands together next to one hip, and then crossing over the opposite shoulder while contracting your obliques. Think of a wood chopper chopping wood but without having to lift a real ax! The cable machine provides the resistance for you to work with.
To perform cable woodchoppers:
Russian twists are a great way of strengthening the obliques, and adding weights to them ups the intensity. It’s also a great exercise for improving balance, coordination and core strength.
To perform weighted Russian twists:
Hanging knee raises are an effective way of targeting the obliques. The exercise works your abdominal muscles as you bring your knees up towards your chest.
To perform hanging knee raises:
Read More: Side Plank Hip Lifts To Activate Your Obliques And Boost Your Core Strength
Swiss ball jackknives are an advanced exercise that works your obliques and abs. They get their name from the scissors-like movement, which involves you extending one leg and arm out while bringing the other in towards your chest.
To perform Swiss ball jackknives:
The high pulley oblique cable crunch is an effective exercise for targeting your obliques. This exercise will help to build strength and stability, while sculpting the muscles on either side of your waist.
To perform a high pulley oblique cable crunch:
Side bends with dumbbells are a great way to work your obliques and side abdominal muscles. This exercise can be done as part of your regular strength-training routine.
To perform side bends with dumbbells:
The farmer’s carry is an exercise that works your grip strength, core and oblique muscles. This exercise can be done with either one or two weights, and is great for improving muscular strength and endurance.
To perform a farmer’s carry:
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Barbell rollouts are an advanced exercise that target your core and oblique muscles. This exercise requires good balance, coordination and strength.
To perform barbell rollouts:
Working out alone can be boring and inefficient. Adding a partner to your workout can increase motivation and help you push yourself further. The medicine ball partner twist is a great exercise for targeting your obliques while also adding a fun and challenging element to your routine.
To perform a medicine ball partner twist:
The Swiss ball stir-the-pot exercise is a great way to target your abs and obliques while also challenging your balance. This exercise is a great addition to any workout routine.
To perform the Swiss ball stir-the-pot:
Read More: Oblique Stretches To Guard Yourself From Back Injuries
Like most exercises, weighted oblique exercises should be done with proper form and technique in order to avoid injury. Here are some tips for performing oblique exercises safely and effectively:
Isolating your obliques means you don’t need a lot of weight. Unlike compound exercises that involve multiple muscle groups, oblique exercises require you to work only one side of your body at a time. The strength of the muscles involved is much less than other exercises.
Choose a weight that will challenge your muscles without putting too much strain on them. Ego lifting, which means using more weight than you can safely handle just to show off, can result in serious injury.
A good way to determine the right weight is to perform a few reps using a lighter weight. If you can perform 12 reps with good form, then you can increase the weight.
Proper breathing is essential for any exercise (3), including oblique exercises. It’s important to maintain a steady rhythm of inhaling and exhaling as you move through the exercise. Inhale when you are contracting the muscle and exhale when you are extending. Doing this helps to maximize your performance while avoiding any potential hyperventilation issues.
Don’t fall into the trap of bracing by holding your breath, as this can cause an increase in blood pressure and put unnecessary strain on your body.
Building a mind-muscle connection is an important part of any exercise routine (4), and oblique exercises are no exception.
Here’s how to do this:
Doing 100 sit ups and crunches every day won’t give you the best results. Like any other muscle group, your obliques need rest and recovery in order to grow. Your risk overuse injuries if you don’t allow your muscles enough time to rest. Aim for at least 48 hours of rest between oblique workouts and make sure that you’re getting plenty of sleep and eating a balanced diet.
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No amount of exercise will give you abs if your diet isn’t on point. Everyone has abs; whether they are visible or not depends on your body composition. When you have a higher percentage of body fat, your abs will be less visible. The best way to reduce body fat is through proper nutrition and regular exercise.
The link between diet and abdominal muscles is complex. However, research has shown that eating a diet low in sugar and processed foods, as well as one rich in fruits, vegetables, lean proteins, and whole grains can help reduce body fat (6).
With a lower body fat percentage, your abs will be more visible. Adding weighted oblique and ab exercises to a healthy diet can help further tone and define your abdominal muscles.
Certain lifestyles contribute to a higher percentage of body fat, and a higher waist circumference. These lifestyle factors include smoking, excessive alcohol consumption, and not getting enough sleep.
Here’s how:
By managing these lifestyle factors, you can help reduce your body fat percentage and make your abs more visible. Limit your alcohol intake, don’t smoke, and get seven to eight hours of restful sleep every night.
Oblique exercises can help strengthen and tone your abdominal muscles. Make sure to use proper form and technique while performing these exercises, and be mindful of your breathing. Additionally, take time to rest between workouts and eat a balanced diet. With dedication and consistency, you’ll be able to tone your abdominals in no time!
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