5 Oblique Exercises for Stronger, More Defined Side Abs

Your obliques are the core muscles that run along the sides of your torso. There are two types—internal and external. The muscle fibers of the external obliques run diagonally downward (from your ribs down toward your pelvis). The internal obliques run diagonally upward from your pelvis up toward your ribs.

Strong obliques help improve your posture, protect your spine, and enhance your athletic ability. Many sports movements rely on rotational power, such as golf swings, baseball throws, tennis serves, and martial arts spins. Whether you’re an athlete or just looking to improve your fitness, these exercises will help enhance your movement.

This exercise activates your obliques and makes them work hard to keep your body from leaning to one side. It’s simple yet very effective for building stability in your spine, which helps prevent back injuries. It also strengthens your core for daily actions like carrying groceries or luggage.

Here’s how to do a single-arm farmer’s carry:

1. Grab a moderate- to heavy-weighted dumbbell or kettlebell in one hand.
2. Stand tall, keeping your torso and spine straight.
3. Walk forward slowly, holding the weight slightly away from your side.
4. Once you walk for 30-60 seconds, switch sides.

Note: The weight should be heavy enough that you feel your side torso muscles working, but not so heavy that you start bending to one side. 

This move trains your obliques to create power when you twist. It also challenges your strength, coordination, and balance, which is beneficial for everyday life activities (like lifting a child out of their car seat, for example). If you play sports like baseball, tennis, or golf, this exercise will also boost your swing speed and throwing power.

Here’s how to do the exercise:

1. Stand sideways to a wall, holding a medicine ball in your hands. Choose a medicine ball that is light to moderate in weight.
2. Rotate your body as you throw the ball into the wall. 
3. Catch the ball as it bounces back to you and rotate your torso to repeat the movement. 

Note: Keep your lower body engaged during this exercise, and let your bodyweight shift side to side as you catch and then release the ball.

Russian twists challenge the rotation of your torso. This can translate to many functional activities, such as picking up a laundry basket or a box and turning to set it down. Your obliques help control that twist so you don’t strain your back.

This exercise is easy to do at home. You can perform Russian twists using only your body weight, or increase the challenge by holding a dumbbell or kettlebell as you twist.

Here’s how to do the exercise:

1. Sit on the floor with your knees bent and lean back slightly until you feel your core muscles activate. You can also lift your feet slightly off the ground for a greater challenge.
2. Holding the weight (or just your hands in front of you), rotate your torso side to side while keeping your abs tight.
3. Go side to side, slow and controlled, without swinging your arms.

Note: If you’re adding on weights, opt for a lighter selection. Going too heavy will put too much pressure on your lower back and take the focus away from your core. 

Stand facing away from the machine, like in the image, but use only one handle to punch and twist.

O2O Creative / Getty Images

Cable punches train your obliques through resisted twisting, while also working your shoulders and arms. Using the cable machine keeps constant tension on the muscles, making it a unique and fun stability challenge that helps build strength, power, and speed.

Here’s how to do a cable punch:

1. Set the cable machine at chest height, grab the handle, and walk forward to create tension. You should be facing away from the machine.
2. Punch across your body by rotating your torso with control, leading with your shoulders to keep the movement in your core.
3. Slowly return to the starting position with a slight counter-rotation as you press away from you to complete another repetition.

Note: When you do this exercise, imagine transferring power from your feet to your hips to your torso to create a consistent link between each part of the movement. 

This exercise challenges your body to move in multiple planes, rather than just up and down. This helps lower the risk of repetitive injury and trains your ability to transfer power between your upper and lower body.

Cable wood choppers are more ‘functional’ than isolated core exercises like crunches because they mimic how your body actually rotates in sports and daily life. It works both the external and internal obliques, as well as the shoulders and hips.

Here’s how to do it:

1. Stand tall with your feet about shoulder-width apart and a cable grip in your hands.
2. Keep the handle away from your torso with slightly bent arms, and brace your core by gently tightening your abdominal muscles.
3. Rotate through your shoulders and move the cable across your body, as if you’re chopping a tree.
4. Return with a slight counter-rotation and complete more reps as desired. 

Note: Avoid over-twisting through your lower back and have the rotation come mostly through your shoulders. 

Your core is made up of many muscle groups, and you need to move in different planes of motion to target them all. Your core muscles assist with bending forward and backward, but they also help your torso twist and keep your spine stable without movement.

When it comes to obliques, focus on variety and control. Mix in moves that target power (such as woodchoppers), control (like Russian twists), and stability (like farmer’s carries). Work both sides evenly and move with intention to keep your form correct. This balanced approach can help build a toned waist and make everyday movements like lifting, twisting, and carrying safer and easier.