Top 24 Best Exercises That Tone Your Obliques Muscles.

Muscles Worked:Obliques, Abs.
Level:Beginners to Advanced.
Main Goal:Develop Strong abs and obliques.
obliques workout

The obliques muscles are important for rotational movements, bending from side to side, and protecting your spine, which runs along the sides of your core.

If you love to make elegant abs by hitting your core muscles three times a weak, then you also know the obliques muscles are also important. The obliques muscles are located on the sides of your abs that make your abs more pretty to look.

There are two types of obliques muscles; internal obliques, and external obliques. Both of these are important to do and below the three levels: beginner, intermediate, and advanced that can easily kill the two types of oblique muscles.

Beginner Level of Oblique Workout

The below 8 obliques exercise for beginners, where you can add 3 exercises out of 8 for to do twice a week. You can do 3 sets of one exercise with 12 reps, between the sets you should take 50 seconds rest.

Side Plank

side plank
  • Lie on the right side with your straight leg and prop up your upper body on your forearm.
  • Your right elbow under your right shoulder and point the forearm forward from you.
  • Now lift the hips so your body makes a straight line position from your head to heels.
  • Hold the position for 1-2 minutes and then switch the alternative position.
  • Do maximum 3 to 4 sets/each side with targeted time.

Heel Tap

heel tap
  • Lie on your back with bend knees and put your arms side of the body by palm down.
  • Slightly raise your neck and shoulder off the ground.
  • Now reach right hand to tap right heel by bending your right side from the side, then repeat on the left side with the same procedure you have done.
  • Then do right and then left until you are not complete your desired reps.
  • By the motion of taping, engage your core.
  • You can do 3 sets of 14 reps or failure.

Bird Dog

bird dog
  • Make a position of the dog, like your hands below your shoulders and knees below your hips.
  • Now lift the straighten your right leg back at hip level and at the same momentum also extend your left arm straight at shoulder level.
  • Engage your core, bring the right knee and left elbow towards each other on the elbow the chest.
  • Return to starting position and do 12-14 reps each set.
  • Repeat on another side with the same procedure and momentum.
  • Sets: 3 sets.
  • Reps: 12-16 reps.

Side Plank with rotation

Side Plank with rotation
  • Lie on the right side with your right forearm below the shoulder.
  • Extend the legs, left foot on top of the right and engaged your core. Lift your hips to form a straight line from shoulder to feet.
  • Raise the left arm up through the ceiling and rotate your torso toward the floor and bring your left arm under your body.
  • Rotate your torso back and straighten your left arm to starting position. Repeat the same to the alternative side.
  • You can do 14 reps on each side of the body of 3 sets.

Cross-body Mountain Climber

Cross Body Mountain Climber
  • Make a position of the high plank where your hands are under your shoulder and put the legs straight on your toes.
  • Now tuck your right knee toward your left elbow, as much as possible, but not try to touch each other.
  • After tucking, at the same momentum relax the right leg in the same position.
  • Now tuck the left knee towards the right arm. While doing it, engage your abs and obliques muscles, for better performance.
  • You need to do maximum reps as much as possible with 3 sets.

Tip: Keep your core, butt, and quads engaged to avoid rocking your hips.

Bicycle Crunch

  • Lie back on the mat by face toward the ceiling, place your hands on the back of your head and bend both knees.
  • Bring both knees towards your chest and parallel to the ground.
  • Keep your elbows wider and curl your head up, engage your core and bring your left elbow towards the right knee by extending the left leg and right arm back.
  • Then bring your right elbow towards the left knee by extending the right leg and left arm back, in the same momentum.
  • Do until your 24 reps are completed with 3 sets.

Standing Knee Tuck Extension

Wide Side Crunch
  • Stand with your feet wider than shoulder-width apart and your toes pointed out.
  • Put your hands behind your head. Brace your core and bend the right side of the waist, bringing your knee up and your elbow down simultaneously.
  • Return to starting position and repeat on the other side.
  • Do it until 14 reps completed on each side with 3 sets.

Wide Side Crunch

  • Plant your feet wider than your shoulder-width apart and toes are pointed out.
  • Lower into a squat position, and put your both hands back to the head.
  • Staying in the squat position, tuck the right side by taking your elbows toward your right knee.
  • Return to starting position and crunch to the left side.

Intermediate Level of Obliques Muscles

Hip Dips

hip dip
  • Get into a forearm plank position, where your elbows are bend under your shoulder and legs are straight on your toes.
  • Engage your core, drop your right hip as close to the floor by rotating your lower portion.
  • Return to the center and repeat on the other side.
  • Do 12-14 reps on each side with 3 sets.

Windshield Wipers

windshield wiper exercise
  • Lie down on your back with a bended knee towards the chest, put your both arms at the shoulder level by palm down.
  • Now engage your core muscle and drop both knees right side to the floor as much as possible in a controlled way.
  • Pause for a beat then come to the center and repeat to the left side.
  • Do it until 12 reps are completed on each side with 3 sets.

Note: When you drop the knees, your back may be off the ground one-sided but not lose the motion. Stop and come back to the center if you think you lose your momentum.


  • Grab a medicine ball or dumbbell and make a squat position by bending your knees.
  • Now hold the ball-like palms are parallel to each other and rotate your trunk to the right of the body.
  • Stand up and twist the torso to the left and swing the ball up across your body in a controlled motion or extending arms.
  • Rotate your right toe as you go, bringing the dumbbell to end over your left shoulder.
  • Return to the starting position, do the maximum reps you can do, then repeat on the other side.

Russian Twist

russian twist
  • Sit up straight on the floor by bending your knees. Place your hands at the front of your chest.
  • Lean the back with a long, tall spine, holding your torso at a 45-degree angle, and raise the feet off the ground simultaneously.
  • Keep your arm away a few inches from your chest and turn your torso to the right, pause and squeeze your right obliques muscles.
  • Then turn to the left and pause to squeeze your left obliques muscles.

Note: The movement should come from your ribs, not from your arms.

Oblique Side Bends

obliques side bend
  • Stand with your shoulder-width apart, holding a kettlebell or dumbbell in your right hand.
  • By looking forward, engage your core, then bend on the right side where you grab a dumbbell at your oblique side to the floor.
  • Lower the weight slowly, feel the pressure and bring it back to the starting position.
  • Do it until 14 reps are completed, then repeat on the left side.

Lunge with rotation and added weight.

lunges rotation with weight
  • Start standing straight with your feet together and grabs a medicine ball out in front of you.
  • Put your one leg forward until your thigh reaches parallel and another knee touch to the floor; lunges position.
  • Twist your torso over the left side with your extended arms to hit the obliques. And come back to the center.
  • Now twist the torso to the right side and do it until your reps are not completed.

Obliques Crunch

obliques crunch
  • Lie down on your left side straight with bend knees, one foot is above the another.
  • Put your right hand back to the head, which makes you move your right elbow up and crunch as high as possible to emphasize your obliques.
  • During the motion engage your core. Down back to the same position and repeat until 14 reps with 3 sets completed on each side.

Single-arm Toe Touch

single arm toe touch
  • Lie on your back with your legs are perpendicular to the floor and your arms at your sides with palms down.
  • Engage your core, lift your right arm and left leg up by pushing slightly lower another one.
  • Off your neck and right shoulder to tap your left foot with your right hand.
  • Relax to starting position and repeat with the left arm and right leg.

Advanced Level of Obliques Workout

Single-Leg Side Plank

Single-Leg Side Plank
  • Get into a side plank position, bend your elbow under your shoulder, and keep your feet together (one leg on the above of the other in a side plank position).
  • Then lift the top leg and engage your core, lower slowly and repeat it until 12 reps.
  • After 12 reps completed, repeat it same to another side.

Spiderman Crunch

spiderman crunch
  • Get into a high plank position, with straight arms under the shoulder and extended legs on toes.
  • Bend your right knee and pull it out to your right side, bringing your knee to your elbow, by engaging your core muscles.
  • Repeat it on the other side the same as you do, complete the 12 reps on each side with 3 sets.

Hanging Windshield Wiper

hanging windshield woper
  • Grabs a bar above your head more than shoulder-width apart, by palms forward grip.
  • Engage the core muscles when you raise your both legs together off the ground, and lift up legs extended until your feet are parallel to the ceiling.
  • Now drop the legs to the right side to emphasize obliques muscles like a windshield wiper, in a controlled motion come back to the center.
  • Then go to the left side, you can do it as maximum reps you can do with 3 sets.

TRX Side Plank Crunch

  • Place your foot in each handle of TRX straps so that you form a parallel line with the ground by put your forearm under your shoulder.
  • Now crunch, bring your knees towards your chest by engaging your core, and do reps as the maximum you can do.
  • Then switch to another side and repeat the same as you did.

TRX Obliques Rollout

trx obliques rollout
  • Stand on your knees by bending it in the front of TRX bands, adjust them at an appropriate level.
  • Grab both handles with each hand and straightening your arms.
  • Dropping your chest on the right side by driving your arms along your neck (up) in a slow or controlled motion.
  • Lower down as far as you can go while keeping your spine neutral.
  • Slowly come back to the starting position with arms straighten at chest level, then drop to the other side.

TRX Obliques Crunch

trx obliques crunch
  • Place your feet in the TRX straps in each handle, and form a parallel to the ground by your hands below your shoulder; High plank position.
  • Engage your core and bend your knees to bring them towards the right elbow to hit the obliques.
  • Return to start, repeating on the left side as you did on the right side.
  • Do maximum reps as can as possible.

Landmine Rotation

Landmine Rotation
  • Grab the end of the barbell with both hands overlapping in the front of your face. For better engagement, drop the barbell in a landmine attachment or corner of the wall.
  • Extend your arm, and drop it to your right hip by twisting your torso.
  • Bend your knees slightly and extend your arms straight at the weight of the barbell, wait for a beat, and then rotate your torso to bring the barbell up and move to the left hip as same you did.
  • Pivot feet when you dropping the barbell to make it smooth.
  • Repeat, alternating side until you go failure with 3 sets.

Russian Twist with weight

russian twist
  • Sit up straight on the floor by bending your knees. Grabs the plate or dumbbell at the chest level with both hands by opposite palms.
  • Lean the back with a long, tall spine, holding your torso at a 45-degree angle, and raise the feet off the ground simultaneously.
  • Keep your arm away a few inches from your chest and turn your torso to the right and drop the plate to the floor, pause and squeeze your right obliques muscles.
  • Then turn to the left and pause to squeeze your left obliques muscles.

Note: The movement should come from your ribs, not from your arms.


The obliques workout is essential to do the same as abs. Obliques give more charms to abs than everyone loves to have.

So, which workout is best for obliques? everyone wants the answer. But they do not know, the answer is so simple. Do every exercise and consume experience which exercise is effective or best for your body. List that exercise and make a weekly workout.

The people also search, ”How many workouts I do to train Obliques?’‘ The answer is how much you can do exercise to train obliques muscles. If you do 3 exercises for obliques workout, then you need to train twice a week. Or if you train your obliques muscles with 5-6 exercises, then doing a week is a great job.

Then I think after the above information you should also probably know about how many sets or reps should take for obliques. Then I answer again in a simple way, that depends on you. If you think you want to train your obliques muscles with 4 sets, then do 12/10/8+failure way on each side. And then if you are a person who thinks 3 sets is enough, you need to do 12 reps on every set with the last one failure.