Last Updated on April 20, 2022
Looking for the best oblique exercises or an oblique workout for a small, toned waist? If so you’re in the right place. Lots of ladies are trying to get an itty bitty waist and flat abs these days… which is why waist training was all the rage.
But as I’ve already explained, waist trainers only ‘work’ because they force you to contract your abs in tight and it’s the contraction that helps you get a small, snatched waist… not the waist trainer. The waist trainer just forces the contraction. But you can use oblique exercise to contract the oblique muscles. When trained consistently the oblique muscles tighten, pulling in the waistline and core as they do – like an internal corset.
What are oblique muscles?
The oblique muscle group contains the external and internal obliques. These muscles allow for flexion (bending front and back – bring the chest and hips up and down) and rotation (twisting left and right) from the truck. The external oblique muscle is the thickest, largest, and outermost muscle that runs from the lower ribs to the iliac crest.
The oblique muscles connect the ribs, top of the hip bone, fascia of the abdominals, and lower back.
To reduce your waistline, you need to train consistently with exercises that target the oblique muscles. Some ab exercises target the obliques better than others and that’s what we’re focusing on today with the best oblique exercises put together in a seriously effective oblique workout.
When done regularly, this oblique workout can help you sculpt some serious curves and lose inches from your waist.
You’ll notice that these exercises use multidirectional movements that use all of the oblique attachment points. This is why they’re so effective and work so well.
Best Oblique Exercises
How to do the Oblique Workout
- The 8 exercises in this workout target the internal and external obliques by alternating twisting movements with some non-twisting oblique exercises.
- Start with the first exercise and repeat the movement 20 times to complete 1 set. If you see an exercise being done on one side, make sure you train both sides before moving on to the next exercise.
- Once you’re done, immediately start the next exercise with little to no rest. This helps keep the heart rate up, increasing calorie burn, which means better results and more benefits for you.
- Do 1 round of all 8 exercises, to complete 1 set.
- Do 3 full sets of all 6 exercises to complete this workout.
- I recommend doing this routine at least twice a week.
- For the best results possible, use this workout along with one of my meal plans. It’s impossible to get significant changes in the body without proper nutrition.
- You’ll also notice a bonus oblique workout towards the bottom of this page. That workout is shorter and better suited for a beginner. You can do that oblique workout instead, if you want a shorter, easier workout. Use the same instructions above.
When you’re done with this workout, leave me a comment and let me know if you felt the burn.
Pin this oblique workout to Pinterest so you’ll have it forever
OBLIQUE EXERCISE INSTRUCTIONS
SIDE DIP – OBLIQUE EXERCISE #1
Stand with your feet shoulder-width apart, while holding dumbbells down by your sides. This is your start position. Lower the weight down to one side as far as you can. Exhale and squeeze your abs as you lift the weight back up to the start position to complete one rep. Repeat the movement on the same side for the prescribed number of reps. Repeat the same number of reps on the other side to complete your set. Tip: Protect your neck and look forward not down, while doing the movement.
WOODCHOP – OBLIQUE EXERCISE #2
Stand with your feet apart. While holding a weight with both hands, lift the weight up and across to one side. Your feet should pivot to help you extend the weight back and to the side. This is your start position. Pivot your feet as you rotate the weight down and across your body toward the opposite corner. Reverse the movement, lifting the weight back up and back across your body to the start position. One full ‘chopping’ movement counts as one rep. Do the same number of reps on the other side to complete your set.
WINDMILLS – OBLIQUE EXERCISE #3
Stand with your feet slightly wider than shoulder-width apart, with a dumbbell in both of your hands. Lift one arm straight up overhead and keep the opposite arm down by your side. This is your start position. Lower your bottom hand down towards your foot, far as you can, keeping your other arm extended overhead. Reverse the movement and return to the start position to complete one rep. Repeat the same number of reps on the other side to complete your set.
THREAD THE NEEDLE PLANK – OBLIQUE EXERCISE #4
Get in a side plank with your upper arm extended overhead. This is your start position. Rotate your arm down and under your body, threading it through the negative space between your body and the ground, as if you’re drawing thread through a needle. Reverse the movement and return to the start position to complete one rep. Do the same number of reps on the other side to complete one set.
OVERHEAD PENDULUM – OBLIQUE EXERCISE #5
Stand with your feet slightly wider than shoulder-width apart. Using both hands, lift a dumbbell overhead. This is your start position. Slowly dip the weight to one side. Hold for a count then rock the weight back up and over to the opposite side to complete one rep. Slowing ‘tick and tock’ the weight back and forth like a pendulum, until you complete your set.
WINDSHIELD WIPERS – OBLIQUE EXERCISE #6
Lie on your back with your arms extended out to the side. Lift your legs straight up and press the sides of your feet together. This is your start position. Squeeze your abs as you carefully lower your legs down to the left towards the floor (only go as far toward the floor as you can without dropping to the side). Your hips shouldn’t leave the floor. Reverse the movement, lifting your legs back up to the start position. Immediately repeat the movement on the opposite side. Return to the start position to complete one full rep. Continue alternating lowering and lifting your feet up and down until you feel the burn. Once you feel the burn do 5 more full reps to complete your set.
HIP DIPS – OBLIQUE EXERCISE #7
Start in a modified plank position on your elbows and forearms. Keep your core tight and rotate your hips as you dip down to one side. Immediately reverse the movement dipping your other hip down to the opposite side, to complete one rep. Tip: Only use your core muscles to lower your hips down. Keep your spine neutral, don’t pitch your booty up.
HEEL TOUCHES – OBLIQUE EXERCISE #8
Lie on the floor with your knees bent. Your arms should be down by your side with your palms on the floor. Lift your shoulders off the floor. This will be your starting position. Reach one hand down towards the heel on the same side. Without lowering your shoulders down, immediately return to the start position, then repeat the movement on the other side to complete one rep.
That’s it. Leave me a comment and let me know which oblique exercise you feel most. This helps me create workouts in the future. Don’t forget to pair this routine with a meal plan for the best results.
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Check out these workouts that target the core and waist, too: