Swinging a golf club or turning to return a tennis ball may seem to depend primarily on arm strength. However, swinging movements rely on coordinated action across the entire body, especially the trunk muscles. Among them, the internal and external obliques, located on either side of the abdomen, play a crucial role in trunk rotation, lateral flexion, and stabilization, making them essential muscle groups to consider in sports.
Beyond facilitating trunk rotation, lateral flexion, and forward bending, the internal and external obliques support breathing and regulate pressure inside the abdomen. These muscles are essential for maintaining core stability during everyday activities and controlling trunk posture during dynamic movements.
Targeted training of the lateral abdominal muscles can improve core strength and stability. Combined with regular physical activity and appropriate dietary management, it can also support overall fat loss, potentially reducing waist circumference and enhancing waist and abdominal definition.
10 Exercises to Train Your Obliques
Try the following 10 exercises to strengthen your obliques and other core muscles. These exercises train your body to stay stable during trunk rotation and limb movement, improving overall stability and athletic performance.
1. 45- to 90-Degree Crunch
Step 1: Sit with your legs straight out and your torso upright.
Step 2: Engage your abs and slowly lean back until your torso forms about a 45-degree angle with the floor.
Step 3: Slowly raise your torso and return to the starting position.
2. 45-Degree Bicycle Crunch
Step 1: Sit with your knees bent and heels on the floor.
Step 2: Engage your abdominals and lean back until your torso forms about a 45-degree angle with the floor.
Step 3: Alternate lifting and lowering your legs, bringing each knee as close to your chest as possible.
3. Russian Twist–3-Second Hold
Step 1: Sit with your knees bent, heels on the floor, and your torso upright.
Step 2: Engage your abs and lean back until your torso forms about a 45-degree angle with the floor.
Step 3: Bend your arms and hold your hands in front of your chest. Rotate your torso alternately to the left and right, holding each position for three seconds.
4. Russian Twist Plus Leg Raise
Step 1: Sit with your knees bent, heels on the floor, and your torso upright.
Step 2: Engage your abdominals and lean your torso slightly backward until it forms an angle of about 45 degrees with the floor. Rotate your torso to the right and hold for three seconds, then rotate to the left and hold for another three seconds.
Step 3: Return your torso to face forward. As you raise your left knee toward your chest, rotate your torso to the left and hold for three seconds. Then raise your right knee toward your chest, rotate your torso to the right, and hold for three seconds.
5. Seated 45-Degree Hold
Step 1: Sit with your knees bent and heels resting on the floor.
Step 2: Engage your abdominals and lean your torso back until it forms about a 45-degree angle with the floor. Keep your torso upright and hold the position without moving.
6. High Side Plank–Right
Step 1: Lie on your right side with your right arm bent and your forearm positioned on the floor.
Step 2: Straighten your right arm and press your right palm into the floor to lift your body.
Step 3: Extend both legs and stack your feet, with your right foot on the bottom. Alternatively, stagger your feet, placing one slightly in front of the other for greater stability. Keep your body aligned in a straight line from head to feet.
7. Side Plank Crunch–Right
Step 1: Lie on your right side with both knees bent, your right forearm resting on the floor, and your left leg lifted off the ground.
Step 2: Exhale as you extend your left arm overhead and straighten your left leg.
Step 3: Inhale as you bend your left arm and bring it down toward your body. At the same time, bend your left knee and draw it toward your chest.
8. High Side Plank–Left
Step 1: Lie on your left side with your left arm bent and your forearm positioned on the floor.
Step 2: Straighten your left arm and press your left palm into the floor to lift your body.
Step 3: Extend both legs and stack your feet, with your left foot on the bottom. Alternatively, stagger your feet, placing one slightly in front of the other for greater stability. Keep your body aligned in a straight line from head to feet.
9. Side Plank Crunch–Left
Step 1: Lie on your left side with both knees bent, your left forearm resting on the floor, and your right leg lifted off the ground.
Step 2: Exhale as you extend your right arm overhead and straighten your right leg.
Step 3: Inhale as you bend your right arm and bring it down toward your body. At the same time, bend your right knee and draw it toward your chest.
10. Mountain Climbers
Step 1: Begin on your hands and knees, with your toes tucked under and touching the floor.
Step 2: Straighten your arms and legs to assume a high plank position, with your hands directly beneath your shoulders.
Step 3: Alternate lifting each foot off the floor and driving the corresponding knee toward your chest.
Work within your physical limits and progress gradually as your strength and fitness improve. If you have a back condition, osteoporosis, or other health concerns, consult a qualified healthcare professional before trying these exercises. Stop immediately if you experience pain during exercise.