If there’s one group of muscles that people often ignore, it’s the obliques. Your obliques are the muscles that help you bend sideways and twist from side to side. You also need strong obliques to stabilize your body when you carry something heavy and hold the object on one side of your body. Without strong obliques, your pelvis would bend toward the side of what you’re carrying. Chances are that your obliques aren’t getting the attention they deserve.
You have four sets of oblique muscles, one set on each side of your pelvis. The upper two sets are called external oblique muscles, and the lower two sets are called internal oblique muscles. Because they run at an angle, they’re called oblique muscles.
Why Strengthening Your Obliques Is Important
A standard abdominal crunch mainly works your two rectus abdominal muscles that run vertically down the side of your pelvis, from your pubic bone to your sternum. Abdominal crunches are effective at strengthening these large ab muscles, but that’s only part of the story. With abdominal crunches, you only work your body in the sagittal plane.
Sagittal plane movement means moving your body forward and backward. Crunches involve lifting your body up (or forward) and then lowering it down (or backward). It’s important to do this, but you also need to work your body in other planes of motion and include some lateral movement to build more balanced strength and the ability to generate power in multiple planes.
Plus, your oblique muscles are part of your core too. Since you’re not targeting them with crunches, you build strong rectus abdominis muscles without strengthening the obliques. This type of unbalanced training contributes to core instability and poor posture. With poor posture being such a problem these days, people need oblique work more than ever. Strong obliques work in synergy with the rectus abdominis muscles to support and stabilize your spine. Therefore, you need balanced abdominal training, including oblique strengthening exercises to lower your risk of back pain.
What Exercises Target Your Obliques?
Two of the best exercises for your oblique muscles are side planks and side planks with a dip. Side planks are an isometric exercise that works targets the oblique muscles. Here’s how to do a basic side plank:
- Lie on one side with your elbow supporting your weight. Your feet should be together with your knees slightly bent.
- Lift your hips so that your body forms a straight line from head to toe.
- Avoid letting your shoulder or hips sag toward the floor. Hold your core and glutes tight for added stability.
- Hold the position for 30 seconds when you first start out and gradually increase the time up to a minute.
- Switch sides and repeat.
Adding a dip to side planks makes the exercise more dynamic. The dip makes the exercise harder because it activates your core muscles more than a static hold. To do this exercise:
- Get into a side plank with your opposite arm resting on your hip.
- Inhale as you lower your hips toward the floor until just above the mat.
- Exhale and lift your hip back up to the starting position.
- Keep repeating 4 to 8 times.
- Switch sides.
Dynamic Oblique Exercises
Side planks are an isometric exercise that strengthens the oblique muscles, but you can also work your obliques more dynamically and get your heart rate up at the same time. The two best exercises for doing this are mountain climbers and bicycle crunches.
Of the two, mountain climbers may be the better choice. Mountain climbers will raise your heart rate, since you’re moving your legs back and forth quickly, and you’re working every muscle in your lower body and core. Here’s how to do one:
- Start by getting into a standard plank position with your hands on the mat (rather than your elbows) and your body in a straight line.
- Pull your left knee toward your chest while holding your body as straight as possible.
- Quickly switch legs and pull your right knee toward your chest as your left leg returns to the starting position.
- Continue switching the knee you pull toward your chest and keep the pace quick, almost like running in a plank position. Be sure to keep your body straight and don’t let your shoulders or hips sag.
- Aim for 30 seconds of mountain climbers at first and work up to a minute.
- You can also use mountain climbers to keep your heart rate up between other strength-training exercises.
The Bottom Line
Don’t neglect your obliques. If you do, you’re not training your abs in a balanced manner and may be at a higher risk of injury.
References:
Catania B, Ross T, Sandella B, Bley B, DiTrani Lobacz A. Clinical Assessment and Thickness Changes of the Oblique and Multifidus Muscles Using a Novel Screening Tool and Exercise Program: A Randomized Controlled Trial. J Sport Rehabil. 2020 Jul 28;30(3):384-394. doi: 10.1123/jsr.2019-0156. PMID: 32723925.
Park DJ, Park SY. Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. J Back Musculoskelet Rehabil. 2019;32(5):797-802. doi: 10.3233/BMR-181122. PMID: 30856100.
References:
Should You Train Your Obliques?
ACE ProSource: Abs! Abs! Abs!
Medicine & Science in Sports & Exercise: May 2011 – Volume 43 – Issue 5 – p 396. doi: 10.1249/01.MSS.0000401092.05865.1c.
Strength & Conditioning Journal: August 2011 – Volume 33 – Issue 4 – pp 8-18.doi: 10.1519/SSC.0b013e3182259d05.