Oblique Workout
The obliques—your side abdominal muscles—are essential for rotation, lateral movement, and core stability. Well-developed obliques complete your midsection aesthetics and improve athletic performance. This program targets the obliques specifically for strength and definition.
Oblique Anatomy
You have two sets of obliques: external (visible) and internal (underneath). They work together for rotation and lateral flexion. The fibers run diagonally, creating the ridged look when developed.
Obliques are involved in almost every athletic movement. Throwing, swinging, and rotating all require oblique strength. Weak obliques limit performance and increase injury risk.
Training obliques requires rotation and lateral movements—not just the crunches that dominate most ab routines. Targeted work builds the side abs that standard training misses.
Benefits of Oblique Training
Complete Core
Defined obliques finish your midsection aesthetics.
Rotational Power
Stronger throwing, swinging, and rotating.
Core Stability
Better support for all movements.
Injury Prevention
Strong obliques protect the spine during rotation.
Athletic Performance
Essential for sports requiring rotation.
Waist Definition
Defined sides create the V-taper illusion.
Program Overview
Who it's for: Anyone wanting to strengthen and define their obliques
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Russian Twist
Classic rotational oblique exercise.
Side Plank Hip Adduction
Isometric oblique and lateral core strength.
Cable Twist
Rotational movement with resistance.
Band Bicycle Crunch
Rotation with flexion for complete oblique work.
Oblique Crunch
Direct lateral flexion for oblique focus.
Band Horizontal Pallof Press
Anti-rotation for oblique stability.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Oblique Training Tips
- Control the rotation—don't use momentum.
- Include both rotation and anti-rotation exercises.
- Side planks build incredible oblique strength.
- Don't overtrain with weights—obliques respond to volume.
- Feel the contraction in your sides, not your hip flexors.
- Breathe out as you contract the obliques.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Will oblique training make my waist wider?
Unlikely. Very heavy weighted oblique work might add some size, but most training creates definition without significant width increase.
How often should I train obliques?
2-3 times per week with recovery between sessions. They're involved in many exercises so don't need daily direct work.
Can I see my obliques?
Oblique visibility depends on body fat. Build them with training; reveal them with fat loss.
Are crunches enough for obliques?
No—standard crunches primarily work rectus abdominis. Obliques need rotation and lateral movements.
Should I use heavy weight for obliques?
Moderate weight with good control works best. Very heavy rotation can stress the spine.