5 Best Oblique Exercises to Make Your Core Strong And Rock Solid
Chances are the center of your midsection gets a little more love than
the rest. Both men and women are guilty of skipping oblique exercises to
focus on what’s front and center: your rectus abdominal muscles, aka the
“six-pack.” However, exercising your obliques (located on either side of
the abdomen between your hip flexors and your lats), will translate to a
sleeker midsection — not to mention a stronger, more stabilized core. So
if tighter abs are on your wish list, it’s time to address the
obliques.
“Sports that involve any sort of twisting or balance control call on your
obliques for strength and stability,” says Matthew Wert, M.D, an
Orthopedic Surgeon and Director of Sports Medicine at New York Methodist
Hospital. These key stabilizing muscles are also directly tied to your
powerhouse. “They help athletes balance and are recruited in many
sport-specific movements that allow the extremities to connect your power
through your core,” adds Wert.
Think of your core as a tall building and your obliques as the strong,
concrete pillars holding it up. Weak obliques equal a weak core
foundation. By increasing oblique and abdominal strength, you will keep
your “building” from falling down. You’ll also become more explosive
(without putting on unwanted added muscle bulk), Wert says, and address
mobility issues, too. Game on!
The Best Oblique Exercises for a Hard Core Workout
1. Bird Dog Crunches
How to: Start on all fours, placing your hands flat on the ground
directly beneath your shoulders, and your knees beneath your hips with a
flat back position (a). Engage your core and drive your right arm
straight out from your shoulder, while your left leg drives straight back
from your hip, keeping both parallel to the floor throughout the “reach”
portion of this movement (b). Squeeze your right arm and left leg
back to the original starting position and hold for second before starting
the second rep (c). Repeat this movement for 10 reps without
setting your right arm or left leg on the ground. Then switch to the left
arm/right leg combo. Complete 3-4 sets of 10 reps on each side with 30
seconds rest between each set.
Beginner modification: Reach with only your arm at first. Then as
you become more comfortable, reach with just your leg before you graduate
to the full movement.
Oblique Exercises: Single-Leg Side Plank with Leg Raise
2. Single-Leg Side Plank with Leg Raise
How to: Lie down on your right side, stacking your feet, knees,
hips and shoulders over one another in a straight line (a). Prop
yourself up on your right elbow and engage your right oblique and hip
flexor to maintain this rigid position. Reach your left arm straight up,
directly over your shoulder (b). Next, lift your left leg straight
up about 6-12 inches, while keeping your foot flexed directly forward.
Hold this position for 10-15 seconds, keeping your core rigid while
working on “lengthening” your body throughout the entire movement
(c). Repeat the same sequence on your left side. Complete 3-4 sets
on each side with 30 seconds rest between each set.
Beginner Alternative: Try a simple side plank exercise with the
top hand placed on your hip. Then work on raising your arm directly above
your head. Finally, try and hold your top leg at full extension for a
second. Continue to work in this format until you can extend your leg for
10-15 seconds on each side.
Oblique Exercises: Spiderman Crunches
3. Spiderman Crunch
How to: Assume a push-up position, palms planted firmly on the
ground. Maintain a straight line from your shoulders to your heels by
engaging your core muscles (a). Lift your right leg a couple inches
off the ground and bring your right knee towards your right elbow as you
lower into a push-up (b). Return your right leg back to the ground
as you push yourself back up. Repeat on the left side (c).
Alternate legs for 3-4 sets of 10 reps with 30 seconds rest between each
set.
Beginner Alternative: Start in the push-up position and alternate
lifting your feet up off the ground a few inches with a straight leg and
hold each rep for a few seconds. As you make progress, start to bend your
knee slightly and bring it towards your elbow.
Oblique Exercises: Side Plank Swipers
4. Side Plank Swipers
How to: Start by lying on your right side, stacking your feet,
knees, hips and shoulders over one another in a straight line (a).
Prop yourself up on your right elbow; engage your right oblique and hip
flexor to maintain this rigid position; stretch your left arm out past
your head so it is in line with your body (b). Keeping your left
arm straight, swipe it directly over your body towards your left hip and
squeeze your left side as hard as you can while holding for a
second. Your right hip will drop slightly during this contraction phase,
but try to keep the hips stacked over one another and off the ground
(c). Reach back to the original starting position and repeat for 4
additional reps before switching to your left side (d). Do 3-4 sets
of 5 reps per side with 30 seconds rest between each set.
Beginner Alternative: Work on a simple side plank hold while
contracting the hips towards the floor and back up in a “side crunch.”
It’s best to try and keep the hips elevated off the floor the whole time
then work on the arm extension portion by itself before combining the two
into a full contraction.
Oblique Exercises: Single Leg Toe Touches
5. Single-Leg Toe Touches
How to: Lie down on your back with your legs flat against the floor and
arms extended above your head (a). Lift your left leg up with your
foot directly over your hip and a slight knee bend. Try to keep your left
leg engaged in this position for the entire movement (b). Tuck your
chin towards your chest, reach your right arm towards your left foot by
contracting your core and hold for a second (c). Return to the
original starting position while keeping your foot and hand elevated off
the ground. Repeat for 4 additional reps before switching to your right
leg and left arm (d). Complete 3-4 sets of 5 reps per side with 30
seconds rest between sets.
Beginner Alternative: Work from the same position on your back,
but bend your knee at a 90-degree angle halfway towards your chest. Touch
your elbow to the opposite knee. As you become more familiar with this
movement, try to progress to the full range of motion by straightening
your leg a little more with each workout until your foot is directly over
your hip.
