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The Best Oblique Excercises – 4 Movements To Get Shredded Obliques

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When training to get a killer midsection the obliques are often forgotten, this is quite common because you can’t really see theoblique anatomy obliques unless your very lean. Once you start to train the obliques consistently these long muscles will give your waist a more tapered look, separating great midsections from average ones. To give you a better understanding of where the obliques are and how it works here is the anatomy of your obliques:

The Obliques

Obliques mean diagonal and refers to the diagonal angle of the muscle fibres. The obliques are made of 2 muscles, the internal obliques which cannot be seen and the external obliques. The external obliques are on the outside and sits at the side of your torso, it connects the ribcage to the pelvis.


Understanding the anatomy of the muscle you’re training is very important because it helps with your mind to muscle connection when performing any exercise and this will result in more muscle gains. Now that you have a better understanding of the obliques here are the 4 best exercises that’ll challenge your obliques from every angle helping you get a shredded midsection. Remember that you must also be eating the right foods and getting a good nights sleep to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the obliques working or else you’re just wasting your time.

Alternating Floor Oblique Twist (Russian Twist)

Lay on a mat and make sure your feet are not touching the ground while doing this exercise because that is what will really work your obliques/core. While you twist from left to right your legs will move in the opposite direction slightly, but that’s fine so don’t worry about it. Remember to breathe out while you twist from side to side.

3 Sets 12-15 Reps Each Side

1 Minute 30 Second Rest Inbetween Each Set

russian twist

Side Plank

Simply lie on one side with your legs straight and support yourself by keeping your forearm on the floor. Make sure you raise your hips so your body forms a straight line from your head to your heels.

3 Sets, 40 Seconds For 1 Side (1 Set Means Doing Both Sides For 40 Seconds Each)

1 Minute Rest Inbetween Each Set

side plank

Cable Woodchoppers

Attach a rope to the pulley of a cable station and move it to the lowest position. Grab the rope with an overhand grip using both hands and start with your arms extended over the opposite shoulder. Now pull the rope across your body finishing the movement at the waist and repeat this for both sides.

3 Sets 12-15 Reps Each Side

1 Minute 30 Second Rest Inbetween Each Set

cable woodchoppers

Hanging Oblique Raise

Start by hanging on a pull-up bar with an overhand grip and knees bent at 90 degrees. Then raise your legs up towards your right underarm and hold the contraction for 2 seconds, repeat this for both sides.

3 Sets 8-10 Reps Each Side

1 Minute 30 Second Rest Inbetween Each Set

hanging leg raise

By adding one or two of these exercises to your current ab workout it will ensure that you’re not neglecting the obliques in your ab training, this will help you develop your midsection to it’s full potential.

If you have any other questions about the obliques make sure you leave a comment down below.

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