Best Oblique Exercises for Core Power and Rotation Strength

Understanding the Obliques

The oblique muscles are located on the sides of your torso, running diagonally between your hips and ribs. You have internal and external obliques on both sides that work together to rotate and flex your spine.

Strong oblique muscles are important for:

• Rotation strength and power
• Spinal stability
• Injury prevention
• Core stability
• Good posture
• Athletic performance

Including oblique exercises as part of your regular workout routine can help develop these muscles for greater functionality, strength, and aesthetics.

Best Oblique Exercises

Russian Twists

Russian twists work your obliques dynamically by incorporating rotation. To do this exercise:

• Sit on the floor with knees bent, feet flat on the ground. You can put your feet under something for stability.
• Lean back slightly, keeping a long spine.
• Extend your arms straight out in front of you and twist side to side, rotating at your core.
• Make sure the rotation comes from your obliques rather than arms swinging.
• Start with no weight and advance to holding a medicine ball or weight plate when you build rotational strength.

Seated Knee Raises

This exercise isolates the obliques using isometric contractions. To do it:

• Sit on the floor with knees bent, feet flat.
• Lean back 45 degrees, supporting your upper body weight on your forearms.
• Lift your knees up to a 90 degree position.
• Slowly lower one leg at a time, just barely tapping the floor then switch sides.
• Make sure to brace your core throughout the movement.

Side Planks

Like seated knee raises, side planks create an isometric contraction for your internal and external obliques. To do them:

• Start lying on your side, legs straight and stacked.
• Prop your upper body up on your forearm so your body is in a straight line.
• Contract your core and glutes to prevent sagging or rotating.
• Hold the plank for 10-60 seconds on each side.
• For added difficulty, complete side planks with feet elevated or while holding a weight.

Oblique V-Ups

This challenging exercise combines the upper body and legs to hit your obliques. Do it by:

• Lying face up with legs straight and arms overhead.
• Simultaneously lifting your torso and legs to meet above your hips in a V-shape.
• Slowly lower back down until your shoulder blades and feet touch the floor.
• Brace your core throughout the movement.
• Make sure to move from your obliques rather than using momentum.

Side Bends

Traditional side bends target your obliques with a great eccentric contraction. Do them by:

• Stand with feet hip-width apart either holding a dumbbell or plate overhead or hands behind your head.
• Keeping your core braced, slowly lower into a side bend by dropping your upper body directly to the side.
• Focus on feeling a stretch in your obliques rather than simply swinging the weight.
• Slowly return back to standing, then repeat on the other side.

Program Recommendations

Beginners

If you're new to oblique exercises, start by doing 1-2 sets of 10-15 reps for each movement 2 times per week. Get your form down before increasing intensity or adding weight.

Intermediate

More experienced exercisers can do 2-4 sets of 8-12 reps for each oblique exercise, 3 times per week. Periodize your training by focusing on higher reps for muscular endurance during some blocks and lower reps with added resistance for strength during others.

Advanced

Athletes and advanced exercisers can do 3-5 sets of 6-10 reps for each oblique exercise 4+ days per week as part of complex core routines. Include movements unilaterally and dynamically for enhanced sports performance.

Integrate Oblique and Core Exercises

Be sure to mix direct oblique training with other core movements like planks, deadbugs, pallof presses, mountain climbers, and medicine ball throws. A strong, integrated core will help you maximize the performance benefits of your oblique exercises.

Prioritize good form over adding weight or reps to reduce injury risk. If you feel yourself compensating overly with shoulders or hips, lighten the resistance.

Use a well-rounded core program along with oblique isolation exercises 2-4 days per week to develop stronger overall rotational power and core stability over time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.