The 6 Best Moves for Strong and Muscular Obliques

When exercising for a killer midsection, one space most guys neglect to train is their obliques. These long muscles when well trained, and when your overall body fat is low fully frame your rectus abdominis (aka your six-pack) and give your waist a more tapered look. They are the aesthetic finish that separates great midsections from average ones.

But how are you meant to train your obliques? If you told, “More side crunches,” then we weep for you. There are many exercises you can use. Here are seven of our favorites, based on overall effectiveness.

Cable woodchop

Obliques against resistance, baby. Your unweighted side crunches are a fine move to create some engagement with your obliques but if you always train them that way, then chances are they stopped responding long ago. The extension of some weight will improve you reinvigorate these muscles. And ere you say it, no…resistance training you're for your abs will not succeed in a thick, blocky middle.

Do it Right: Attach a rope to a cable tower, and move the cable to the highest pulley position. Grab both handles of the rope and then kneel on one knee, your shoulders perpendicular to the stack. With arms stretched over the opposite shoulder, look good ahead and pull the rope across your body finishing the movement at waist level. Deliberately bring the weight back to the start point and repeat the movement. make sure to hold your core and abs tight at all times. Try 3-4 sets of 8-10 controlled reps followed immediately by a single, lighter set of 20-25.

Hanging Knee Raise Oblique Crunch

Hanging knee raises suck. It’s murder on your hard-earned callouses, it strains your shoulders and it’s tough to eliminate sway. But for those ready to learn hanging abdominal work, great rewards await. By bringing your pelvis toward your rib cage, you emphasize the lower half of your abs. And when you add the slight twist that’s called for on this oblique move, you truly get to experience what advanced oblique work should feel like.

Do it Right: Use the similarly starting position as the tried and true hanging knee raise. With your knees bent, bring your legs up toward your right underarm and hold the contraction. Go back to the start position and then repeat the movement to the other side. Try alternating sides for a set of 10-12 total reps for 3-4 sets.

High-Pulley Oblique Cable Crunch

Again, side crunches on the floor will only get you so far. You can replicate that motion from a standing position with this exercise…and against resistance, which is likely a missing element of your obliques training.

Do it Right: Set up the high-pulley cable machine by attaching a D-handle and selecting the weight you want to use. Beginning on your right side, grasp the handle slightly behind your head, feet shoulder-width apart. Crunch your right obliques hard to pull the weight down and hold for a peak contraction before resisting the weight back up. Do all reps for one side before switching. Perform 3-4 sets of 10-12 reps.

Kneeling Med Ball Partner Twist

Know the only thing better than training obliques? Training obliques with a buddy. This throwback move from high school P.E. class will work the obliques rotationally and with resistance.

Do it Right: You and your partner kneel facing away from each other but as close as possible. Put your abdominals engaged and hold the ball with perfect posture, then slowly twist to one side and pass the ball off to your partner. Repeat to a different side to retrieve the ball. Continue for 30-90 seconds, going one way. Repeat, going the other direction.

Lying Leg Oblique Throw Down

While you have your partner handy, you might want to enlist him for another oblique-shredding move. You might already be simple with “throwdowns,” where you have a comrade throw your ankles via the floor as you resist with all the strength your lower abs can muster. Well, this is it’s evil, obliques-focused cousin.

Do it Right: Lay with your back on the floor, placing your head between your standing partner’s feet. Stand back and hold your comrade’s ankles or calves securely with your hands. That provides leverage and balance while performing the workout. Flex your knees slightly and gradually raise your legs to your partner. Allow your hips to roll up off the floor as you elevate your ankles to your partner’s chest. Then, the fun begins. Have your partner throw your legs down forcefully downward to your left or right, alternating direction each time. Hold the force, trying as strong as you can to hold your ankles at his chest and don’t let your feet touch the ground. Try 2-5 sets of 10-16 reps, going to each side 5-8 times.

Bicycle Crunch

Your bicycle crunch…you’re doing it wrong. We see it daily, guys touring through these sets with the exercise of a real-life cyclist on an uphill sprint. Abs unengaged, no extension. One single solution for this potentially effective workout: slow it down, man.

Do it Right: Lie faceup on your mat and place your hands behind your head, lightly supporting it with your fingers. Draw the knees into the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you fully straighten the other leg. Suspend for a count, then turn sides, bringing the left elbow towards the right knee. Make this workout harder by fully stretching your legs in the start position, feet 6 inches above the ground, and initiating your reps from there – each time, your feet should return to this fully extended position. Managing your reps in this way will lower the number of effective work you can do. Try 3-4 sets of 10-12 reps total (5-6 each side).