Oblique Exercises Names Using Bodyweight, Gym Equipment and Dumbbells

Working on your oblique muscles is important if you want a strong, toned core.

When starting with oblique training, terms like “Side Crunch” and “Russian twists” can get slightly overwhelming.

As a beginner, you might not be familiar with the many oblique exercises available. And trying new workouts or understanding different routines can be hard if you don’t know the names of the exercises.

But there’s no need to worry! This blog post will comprehensively overview the most common oblique exercises.

This oblique exercise list will provide clear images and simple explanations to help you understand oblique anatomy and each exercise’s mechanics.

Be sure to bookmark this guide as your go-to resource for building strong, toned obliques and a powerful core.

Name Of Bodyweight Oblique Exercises At Home

This list will show 40+ oblique exercises you can do at home without special equipment or machines. Just your body weight!

You can get a strong and toned oblique at home. You must know how to make the best moves to work your rectus abdominis, obliques, and transverse abdominals.

Bodyweight oblique exercises are versatile and can be matched to your strength level.

1. Oblique Crunches

The oblique crunch is a bodyweight exercise that targets your core muscles—specifically the obliques on the sides of your abdomen.

It is a beginner’s friendly core exercise that strengthens your abs, obliques as well as the other muscles of the core, including your transverse abdominus and medial glute.

2. Alternate Heel Touch

Alternate heel touches, also known as lying oblique reach, are at-home workout exercises that target the oblique and also involve abs.

It is one of the great side abs (oblique) exercises that a beginner can do easily to activate and grow their midsection.

The exercise mimics other oblique exercises, such as the dumbbell side bend and oblique crunch.

3. Bicycle Crunch

It’s a fantastic exercise for sculpting your core, targeting your rectus abdominis (six-pack) and obliques.

• Beginner: Keep your feet flat on the floor and focus on smaller, controlled movements.
• Intermediate: Lift your feet off the ground slightly for an added challenge.
• Advanced: Extend your opposite leg straight out or add weights for further intensity.

4. Russian Twist

The Russian twist is a great way to make your abs exercises at home more interesting. It engages your core and strengthens your abdominal muscles as well as your lower back.

This exercise helps to tone and tighten your abs and obliques and to trim your waist. It also helps to improve your balance, stability, and posture.

5. Side Plank

The side plank is one of the best abs exercises for strengthening the oblique muscles, which don’t get worked as much during abs exercises such as crunches. Strong obliques are quite useful as core stabilization muscles.

• If you’re new to planking, you should master the basic forearm plank before moving on to the side plank variation.
• If you find it hard to hold a side plank, that’s OK. You can try knee-side plank instead of forearm-side plank.

6. Windshield Wipers

The windshield wipers exercise is a challenging core exercise that targets the obliques, rectus abdominis, and lower back muscles.

This exercise requires tremendous stability and core strength to be performed correctly.

The windshield wipers exercise helps regain the hip joint’s normal range of motion and strengthens the core.

7. Knee Bent V-Ups

One exercise that trains both the internal and external obliques and other abdominal muscles is the knee-bent v-up, also known as a side jackknife crunch.

It is a moderate-level oblique exercise that only requires the use of a mat.

It fully engages the abdominal wall and the obliques and helps to strengthen the core and back muscles

8. Oblique V-Ups

Oblique V-Ups are an advanced exercise that challenges your obliques through their full range of motion.

Once you master the basic oblique V-up, you can increase the difficulty of the exercise by raising both legs off the ground.

The double-side jackknife follows all the same steps as the side jackknife, except that you bring both your feet up while you raise your upper body.

9. Reverse Crunch

The reverse crunch is a challenging core exercise that primarily hits your lower abs. 

The reverse crunch is an intermediate-level abs exercise. It is a variation of the crunch but done in the opposite direction.

• In a crunch, you curl your upper body up towards your knees.
• In a reverse crunch, you curl your lower body up towards your chest.

10. Starfish Crunch

The Starfish Crunch is a variation of the basic crunch that targets your obliques.

Unlike standard crunches that primarily target the rectus abdominis, starfish crunches hit your obliques, transverse abdominis, hip flexors, and even your shoulders and chest.

11. Spiderman Planks

Spiderman plank workout is a very challenging and effective way. It will strengthen the core and flatten your stomach.

Unlike a regular plank that revolves around a static position, the spiderman plank variation involves dynamic movement.

Adding a dynamic movement to plank exercises is a great way to make the abs and obliques work extra hard.

12. High Knee

High Knee is an excellent cardiovascular exercise that is popularly practiced worldwide. This exercise might look easy to perform, but it is a challenging move that targets multiple muscle groups in the body.

It recruits the abs and core muscles greatly, eventually making it more effective to build six-pack abs.

You don’t require any special tool or equipment to perform it; therefore, it is the best 6-pack home workout.

13. Lying Bent-Knee Oblique Twist

Lying Bent Knee twist is a beginner-friendly bodyweight exercise that builds muscle and strength in the obliques. This is a great moderate move and when done correctly, it can effectively target your core and abs.

You can do the weighted version of the exercise with a ball in between your legs.

14. Side Plank Hip Lifts

If you’re looking to improve your core and arm strength, side plank dips are an excellent exercise to add to your routine. This exercise effectively targets your core muscles, particularly your obliques.

The side plank with hip dips is a brilliant bodyweight exercise that you can do at home.

It is a strength-building exercise that engages a range of muscles and can help boost your calorie burn and lose weight.

15. Oblique Crunches On Stability Ball

You can make the oblique crunch more challenging by moving while lying your upper body down on a soft exercise/Swiss ball.

Once you know how to do a few floor-based oblique crunches, one way to make them harder is to try a stability ball side crunch.

This moves harder because you must use your core and stabilizer muscles more to stay in position and do the movement.

16. Cross-Body Mountain Climber

This variation emphasizes the oblique muscles more than the standard mountain climber, which enhances the waistline. It involves moving your knees towards the opposite elbow in a diagonal motion.

The exercise works all the muscles in the body, including the abs, shoulders, chest, and legs. It’s a complete workout for everyone.

It increases your heart rate, making it a great addition to a high-intensity interval training (HIIT) routine.

17. Copenhagen Plank

The side plank with feet on the bench progresses from a normal side plank that targets the core, inner thigh and groin-the adductors.

Performing with raised feet also increases your shoulders’ and triceps’ resistance.

18. Standing Oblique Twists

Standing Oblique Twists (also known as standing twists, side twists, or oblique twists) is a dynamic standing oblique exercise.

This oblique exercise will help develop a functional core and a well-looking midsection.

Ensure that you’re twisting your whole torso, not just your arms, to get the full benefit.

19. Bird-Dog Crunch

The bird-dog crunch is a variation of the traditional bird-dog exercise that uses a crunching motion to work the core muscles more.

It is a total-body exercise that also engages the glutes, shoulders, and lower back muscles. It helps enhance posture, balance, and stability.

20. Inchworm

The inchworm is a total bodyweight workout requiring minimal equipment and space. This full-body movement is an effective exercise to include in a warm-up routine or as a part of a training circuit.

Inchworms are a great ab and oblique exercise for beginners and don’t require any equipment. 

It also improves flexibility in your hamstrings and builds strength in your shoulders, chest, and core.

21. Side Lying Leg Raises

Side-lying leg raises are a simple yet effective exercise involving abducting or pushing the leg away from your midline.

This exercise is a great way to build core strength by targeting the oblique, outer thighs, and hip abductors, which include the gluteus medius and minimus.

22. Side Plank With Rotation

The side plank with rotation exercise develops shoulder and core strength & stability, and may even help improve spinal mobility.

To maximize these benefits, ensure you are doing this exercise perfectly.

23. Push Ups With Rotation

Push-ups with rotation take the classic push-up to the next level by adding a rotational element to the movement.

In addition to improving upper body strength, the exercise can also help improve stability and balance by engaging the lower body muscles, including the quadriceps, glutes, and hamstrings. 

24. Standing Cross Crunches

Standing cross crunches, also known as standing cross-body crunches, adds an extra balance challenge to target your obliques.

While the main focus is on the obliques, it also engages your core as a whole, including the rectus abdominis (six-pack) and transverse abdominis. Additionally, your glutes, hip flexors, and lower back get activated.

25. Dead Bug

The dead bug exercise is popular for building core strength and stabilization.

This move also helps prevent and relieve low back pain by strengthening the lower back and abs.

26. Toe Touch

There are actually two main versions of toe touches:

• Lying leg raises with reach: This is the most common type, where you lie on your back with your legs extended and reach up towards your toes (or as far as you can comfortably).
• Sitting toe touches: In this variation, you sit on the floor with your legs extended and reach forward to touch your toes, bending at the hips.

Lying toe touch is a great exercise for those who want a more challenging workout.

27. Twisting Sit-Up

A decline sit-up bench positions your upper body at an angle so that it’s lower than your hips and thighs.

This position causes your body to work harder since you must work against gravity and through a wider range of motion.

It’s a great exercise for intermediate to advanced lifters because it is moderately challenging but very effective for its intended purpose.

28. Triangle Crunches

Triangle crunches, also known as star crunches, are a dynamic exercise that offers a unique twist (literally!) on traditional crunches.

Unlike standard crunches that primarily target the rectus abdominis, triangle crunches engage your obliques, transverse abdominis, chest, shoulders, and even hip flexors.

They challenge your core and improve your coordination and balance.

29. Elbow To Knee Side Plank Crunch

The Elbow To Knee Side Plank Crunch helps you to develop the strength and stability of your abs and obliques.

Combine your standard crunches with side plank exercise into one move that will challenge your balance, tone up your waist, and strengthen your core.

30. High Side Plank

The high-side plank is a variation of the traditional side plank, but it is harder with your hand raised vertically.

It engages all the muscles in your core, including the rectus abdominis, obliques, and transverse abdominis. This helps to improve your posture, stability, and balance.

31. Plank Jack

The plank jack combines two very common exercises: the plank and the jumping jack.

It is a combination of cardio and core-strengthening exercises. They can help you strengthen the upper and lower body muscles.

Adding plank jacks to your exercise routine a few times a week may also increase core strength and stability, burn calories, and help reduce fat.

32. Standing Side Crunch

Oblique crunches are done while standing to help build strength and stability in the obliques and abdominal muscles. Oblique standing crunches also do an excellent job of improving balance.

Whether you are a beginner or an experienced exerciser, these crunches are a great addition to your routine.

33. Side Plank With Hip Abduction

The side plank hip abduction is an advanced variation of plank exercise that you can do to target the obliques and outer thighs.

The hip abductors move your legs away from your body and rotate them at the hip joint. This is important because it keeps your knee and hip joints stable.

34. Stability Ball Forearm Side Plank

Stability ball exercises have become popular because they have many benefits.

They work the entire core, including the obliques, abdomen, lower back, gluteus, and thighs, and they also increase spinal stability, balance, and coordination.

These unstable planks are more challenging than their stable counterparts.

35. Decline Crunch

The decline crunch is similar to the basic floor crunch, except with a greater range of motion. It is one of the most effective abs exercises that creates good tension in your upper abs during crunch.

It is a relatively simple exercise that will improve your core and help you get closer to having a six-pack ab.

36. Plank To Toe Touch

The plank-to-toe touch is a variation of the traditional plank exercise that adds extra difficulty and engagement for your core and upper ab muscles.

This is a great move to add to your warm-up on upper body days since it helps increase blood flow, warms the body, activates the core, mobilizes the shoulders, and stretches the hamstrings.

37. Seated Wall Side Crunch

It’s a great way to strengthen your core and sculpt your sides without doing traditional floor crunch exercises.

Benefits of the Seated Wall Side Crunch:

• Targets the obliques without straining your neck or lower back since you are supported.
• Prevents cheating by anchoring your upper back against the wall.
• Removes work from the hip flexors, keeping tension on the obliques.
• Holding a medicine ball or weight plate at the chest can make it more challenging.

38. Bench Oblique Crunch

Unlike many core exercises, the bench oblique crunch directly isolates and targets your obliques, leading to increased definition and strength in those side muscles.

While focusing on obliques, it also engages your rectus abdominis (six-pack) and transverse abdominis (deep core muscle)

39. Seated Oblique Twist

The twisting motion directly targets your obliques, the side muscles responsible for the coveted “v-cut” appearance.

Compared to some complex core exercises, the seated oblique twist is easy to learn and perform.

40. Dragon Flag

Dragon Flag, also known as the Dragon Fly, is an advanced core exercise primarily targeting the rectus abdominis, transverse abdominis, and obliques.

It also engages other muscle groups, such as the erector spinae, gluteal complex, hip flexors, adductors, latissimus dorsi, and more.

Bruce Lee, a martial artist and actor, popularized the technique.

41. Seated Alternating Knee Tuck

The seated alternating knee tuck is an effective ab exercise that isolates the abs by using core strength to draw the knees up to the chest.

Pull one knee towards your chest and lean back a little to do this exercise. Then switch to the other knee and pedal like you’re doing a bike ride.

42. Twister Pistons

This explosive move will not only cut your abs, but it will also increase your heart rate.

In addition to working out like an athlete and losing weight, you can also work on your shoulders and upper body by bracing against the ground.

43.Cross Crunch

The cross crunch, also known as the crossover crunch or cross-body crunch, is a fantastic bodyweight exercise that targets your core, particularly your obliques. It’s a simple yet effective way to sculpt your sides, strengthen your core.

It requires no special equipment and can be performed anywhere with enough space.

44. T-Cross Sit Up

The T-Cross sit-up is a variation of the traditional sit-up that incorporates a twisting motion to work the obliques and lift a leg to engage the lower abs.

It benefits fat loss and tightening because of the intense effect on the oblique muscles.

45. Bodyweight Windmill

This exercise involves a combination of a hip hinge and a rotation, making it excellent for improving flexibility, stability, and strength.

It focuses on the core muscles, especially the obliques. It also engages the hamstrings, glutes, and shoulders.

46. Crab Twist Toe Touch

This exercise is an advanced variation of the basic crab walk.

• The twisting motion effectively targets and strengthens the obliques and the entire core region.
• The glutes and hamstrings are also engaged as you lift and hold your hips up.

Gym Machine Oblique Exercises Names

Several great gym machines can help target and strengthen your oblique muscles. This section will discuss some of the most popular and effective machine oblique exercises.

You can blast your midsection and build a strong core with a combination of different machine ab and oblique workouts.

So read on for an overview of some top gym machines for oblique exercises and how to use them properly.

1. Cable Oblique Crunch On Bosu Ball 

If you’re looking for a way to get more creative with your oblique crunches exercises, why not try this exercise?

The addition of the Bosu ball adds balance to the equation. It’s a great tool for strengthening your core. Often used in physical therapy, it’s a reliable way to train your body control.

2. Cable Side Bend

The cable side bend is one of the best cable oblique exercises for strengthening the core muscle and targeting the obliques.

This exercise also improves stability in the lower back and hips.

3. Cable Twist

The twisting motion directly targets your obliques, leading to increased definition and strength for that coveted “v-cut” look.

It is performed using a cable machine and is unique in that it helps to strengthen the core muscles and has functional benefits.

You can easily control the difficulty by varying the weight on the cable stack.

4. Pallof Press

While this core exercise is popular among men, it is also quite difficult to do.

It is a full-body exercise that can increase overall stability and activate many large muscle groups in the body.

The beauty of the Pallof press is that it challenges and strengthens the stabilization action of your abs and obliques.

When you do this exercise, your entire core is forced to engage to resist the rotation of your spine.

5. Cable Wood Chop

Cable wood chop is great for strengthening the oblique and improving the twisting movement pattern of your torso.

It is a dynamic strength training exercise that focuses on the oblique muscles, which are a part of the core muscle group. This exercise is like chopping wood, but it’s done on a cable machine in a gym.

6. Cable Down-Up Twist

This exercise engages the entire core, with a significant emphasis on the obliques.

In addition to the core, it also engages the shoulders, arms, and, to a certain extent, the lower body.

To perform, it pulls the cable upward and across the body in a diagonal motion. Twist the torso until the arms are fully extended diagonally above the shoulder on the opposite side.

7. Standing Oblique Crunches

When doing an abs workout with a cable machine, you can add plenty of single-arm exercises to correct potential imbalances.

Standing oblique crunches, also popular as side crunches, are effective abdominal exercises targeting your oblique muscles by assuming a standing position.

You can easily incorporate these exercises into your cable workout routine.

8. Cable Seated Twist On The Floor

This seated twist is in case a bench is unavailable. It accomplishes the same as the cable seated twist but may require more balance with your feet out in front of you rather than under you. Arguably, it may be harder as well.

9. Cable Tuck Reverse Crunch

This exercise is an advanced movement that targets both your upper and lower abdominals at the same time.

Get ready to feel the burn! You will require both sides of the cable machine/a twin tower for the cable tuck crunch.

10. Cable Russian Twist

The cable Russian twist on a stability ball is a great cable ab exercise for strengthening your obliques. The rotational movement pattern of your spine makes it important for functional fitness.

This exercise helps to tone and tighten your abs and obliques and to trim your waist.

It is the best core exercise that also helps to improve your balance, stability, and posture.

11. Cable Twisting Standing Row

The combination of pulling and twisting movements activates a broader range of muscle groups than a standard row.

It is an effective exercise combining elements of both a row and a twist, primarily targeting the muscles of the back, obliques, and to some extent, the arms and shoulders.

12. Cable Twisting Overhead Press

It is a dynamic and functional exercise that combines a traditional overhead press with a rotational twist.

1. The twisting motion significantly engages the core muscles, especially the obliques.
2. Overhead pressing motion effectively targets the shoulder muscles, particularly the deltoids.

13. Standing Machine Twist

Rotating your torso is essential for everyday activities and various sports.

The standing machine twist strengthens the muscles involved in rotation, improving your overall functional movement and performance.

It strengthens your core, so it may help you avoid back injury. A strong core is also important for physical strength and balance.

14. Captain’s Chair

The Captain’s Chair, also referred to as a vertical knee raise station, is commonly found in gyms.

Although the chair uses the same muscles as a hanging leg raise, it supports your back, which makes it more comfortable for most people.

After performing a small study, the American Council on Exercise named the Captain’s Chair crunch one of the most effective ab exercises for stimulating the abs and obliques.

Some of the exercises that can be performed on the Captain’s Chair include:

• Straight leg raises – Raise legs up together to 90 degrees
• Bicycle crunches – Bring alternate knees to the chest.
• Hanging knee raises – Bring bent knees to the chest.
• Oblique knee raises – Bring right knee to left elbow, twist obliques.
• L-sit holds – Hold the leg raised at 90 degrees.

15. Oblique Machine Twist

The Oblique Twist Machine, also known as the Rotary Torso Machine, is specifically designed to work on the oblique muscles on the sides of the abdomen.

It is a versatile piece of equipment to help you achieve a stronger and more toned core.

These machines typically consist of a seat that the user sits on and a cushioned handle in front that the user holds on to.

Gym Equipment Oblique Exercises Names

The variety of equipment at your gym allows limitless options for sculpting strong, defined obliques.

Training your core with gym equipment engages secondary stabilizer muscles and rectus abdominis. This leads to more well-rounded development and strength.

With 20+ oblique exercises using common gym equipment, you’ll learn how to get the most out of your gym membership.

1. Medicine Ball Russian Twists

The Medicine Ball Russian Twist is an exercise that targets the obliques, hip flexors, and quads.

Using a medicine ball increases the demand for stabilization across the entire core, not just the abs.

2. Stability Ball Oblique Crunches

The ball’s unstable surface forces your core muscles, especially your obliques, to work harder to maintain stability.

Hold a weight in your free hand during the twist to further engage your obliques and core for an extra challenge.

3. Weighted Front Plank

If you feel prepared to increase the intensity of your plank exercises, you can add a weighted plank to your workout routine.

Weighted planks work better than bodyweight ones and will help you build a strong core, strengthen your abdominal muscles, and show six-pack abs.

4. Stability Ball Tuck

Stability Ball Tuck is a core stabilizing exercise that improves balance, strength, and flexibility throughout the hip and abdominal region.

It also targets the stabilizing muscles of the Oblique, hamstring, chest and shoulders.

The exercise requires you to maintain a high plank position while using your legs to roll a stability ball back and forth to your torso.

5. Landmine Twists

The landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device.

It targets the deep muscles of the core, including both the obliques and the transversus abdominis.

6. Standing Barbell Twist

The standing barbell twist focuses on your obliques. Use the barbell twist to strengthen your body’s twisting movement pattern.

It is a great idea to stop halfway through some reps and attempt to resist the twisting force.

7. Plate Twists

It is a core-strengthening exercise that primarily targets the oblique muscles. It is performed using a weight plate, but can also be done with a medicine ball or a dumbbell.

This exercise is effective for strengthening the core and improving rotational stability. 

8. Hanging Windshield Wiper

The hanging windshield wiper gets its name from the posture adopted, which resembles the window wipers of a car as an individual performs each rep.

The goal is to rotate the torso from one side to the other whilst maintaining a horizontal position.

Doing the windshield wiper movement helps to build lower abs and oblique.

9. Hanging Knee Raise Oblique Crunch

The hanging knee raise oblique crunch is a variation of the hanging knee raise that works the entire core, including the lower abs, hip flexors, and lower back. This exercise specifically targets the obliques while also improving stability in the upper back and shoulders.

The hanging knee raise oblique crunch is a tough move that works the obliques, hip flexors, and abdomen all at once.

10. Resistance Band Pallof Press

The resistance band Pallof press is an anti-rotation core exercise that targets the obliques and transverse abdominis.

There are many variations of the resistance band Pallof press that you can try, such as:

• Kneeling Pallof press: You can kneel on one knee to make the exercise easier.
• Pallof press with rotation: To add more challenge to the exercise, you can rotate your torso slightly as you press the resistance band away from you.

11. Band Bicycle Crunch

In a 2001 study by ACE, it was found that in compared to the standard crunch, the bicycle crunch produces 148% more mean activity in the abs and 190% more mean activity in the obliques.

Band bicycle crunches work more core muscles than regular bicycle crunches. This is because you have to work harder to keep the resistance band stable.

12. Russian Twists With Band

The Russian twist is a great way to do your abs exercises at home more interesting. It engages your core and strengthens your abdominal muscles and lower back.

This exercise helps to tone and tighten your abs and obliques and to trim your waist. The resistance band adds tension to increase muscle activation.

13. Resistance Band Oblique Twists

The standing oblique twist is one of the best exercises to target your core muscles. It is one of the few exercises specifically targeting the side muscles of your abs, also known as “obliques”.

You don’t need a lot of space to move. Try the below exercises at home, in your hotel room, or at the gym — no lying on any dirty floors is required.

14. Resistance Band Side Bend

Practice side bends if you’re looking for an oblique exercise to include in your band workout plan.

Band side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles.

Training the oblique muscles will help shape and tone the waistline. It also helps to eliminate the extra fat layer around the waistline.

15. Resistance Band Wood Chopper

The wood chop is also known as the up-down twist. You can easily incorporate band wood chop exercises into your routine to strengthen your core muscles, including low back, abs, oblique, and hip muscles.

Other Variations

• Kneeling band wood chop: You can kneel on one knee to make the exercise easier.
• Reverse band wood chop: pulling the band in a diagonally upward motion.

16. 45 Degree Side Bend

The 45-degree side bend exercise is great for core strength and stability. It is also known as bench side bend or Hyperextension bench side bend.

This type of bench was originally designed for lumbar extension. The Roman chair allows you to support your hips and legs against pads and braces, with your trunk free to move.

It may also be done on a regular flat exercise bench, in which case you will need a partner to hold your feet.

17. Kettlebell Side Bend

The kettlebell side bend is another fantastic exercise for targeting your obliques and core.

Kettlebell side bends involve standing with a kettlebell in one hand and bending your torso towards the same side as the weight.

18. Kettlebell Swings

Kettlebell swings are a highly effective exercise that can elevate your heart rate and strengthen your posterior chain.

This move requires full core muscle engagement, including hamstrings and glutes, to initiate the hip thrust to swing. 

19. Kettlebell Double Windmill

 This full-body exercise will simultaneously work your glutes, legs, shoulders, back, and abdominals.

Plus, it makes your hips and hamstrings more flexible and your shoulders more stable. 

20. Medicine Ball Rotational Throw

It is an explosive and dynamic exercise that combines power and rotational core strength.

It’s not just about throwing the ball – it’s about harnessing the power of your hips, core, and upper body to generate a powerful rotational movement.

21. Kettlebell Figure 8

The kettlebell figure eight is a dynamic unilateral exercise performed with one kettlebell. It gets its name from the figure eight patterns the kettlebell follows.

This requires explosive strength to generate momentum and muscular endurance to maintain the motion.

The figure eight builds explosive power, endurance, and coordination with practice.

22. Bosu Ball Mountain Climbers

Bosu ball mountain climbers are a dynamic and challenging exercise that takes the classic mountain climber to a whole new level.

The exercise is dynamic and requires you to reach your legs towards the Bosu balls dome. This can help you improve your hamstring and hip flexor flexibility.

23. Kettlebell Plank Drag

It is a dynamic exercise that combines the traditional plank position with the added challenge of moving a kettlebell across the body while maintaining the plank position.

In addition to the core and shoulders, the chest, arms, and even the legs all help keep you stable and in control.

24. Bent Over Twist

The bent-over twist helps improve flexibility and stability. It is also a beneficial warm-up exercise as it involves rotational movements.

The primary muscles targeted by the bent over twist are the obliques, with secondary engagement of the lower back, abs, and hamstrings.

25. Weighted Lying Twist

It is a core-strengthening exercise that emphasizes the oblique muscles. It’s performed lying down and involves a rotational movement with added weight for resistance.

The rotational movement helps increase the flexibility of the lower back and hips.

Dumbbell Oblique Exercises With Images

This list will show you 20+ effective oblique exercises using dumbbells with images to increase resistance and intensity.

Adding dumbbells to standard bodyweight moves recruits more muscle fibers, challenging your obliques to new levels. Dumbbells can be used for weighted side bends, Russian twists, and chop exercises.

Using dumbbells for oblique training builds serious core strength and muscular endurance. It also enhances definition by working the muscles more vigorously and deeply.

1. Dumbbell Russian Twist

The Dumbbell Russian twist engages your core and strengthens your abs, oblique muscles, and lower back.

This exercise helps to tone and trim your waist. It also helps to improve your balance, stability, and posture.

A more advanced way to perform the Russian twist is to raise your feet slightly off the floor.

2. Dumbbell Side Bend

In addition to strengthening the obliques, the dumbbell side bend is effective at improving spinal mobility and helping to develop a strong core.

It is a simple core exercise that you can practice at home. If you are a beginner, you can practice the movement with your bodyweight alone.

3. Dumbbell Farmers Walk

It is a great exercise for building your core muscles and improving your grip strength.

Farmer walk also improves your overall strength and functional fitness by strengthening your abs, back, glutes, legs, and gait.

It is a strength and conditioning exercise in which you hold a heavy load in each hand while walking.

4. Plank Row

The plank row is also known as a renegade row, which is almost a variation of the dumbbell row exercise. It targets the upper back, chest, abs, and obliques. Like a plank, it is designed to target the core.

The renegade row is a multitasking exercise that tones your back and works your core while also testing your balance and stability.

5. Dumbbell T-Rotations

This exercise effectively targets the obliques and the entire core and can help improve overall core strength and stability.

The twisting motion strengthens your internal and external rotator muscles, improving your rotational power.

This can benefit various activities like sports, dancing, and even everyday movements like throwing or swinging tools.

6. Dumbbell V-Up

The Dumbbell V-Up, also known as a jackknife, is a full-body move that works your core, legs, back, and shoulders.

The exercise is designed to work the obliques and abs simultaneously, including the lower and upper abs muscles.

7. Dumbbell Windmills

This total core exercise works the obliques for slimmer waist definition, improves mobility, and activates many secondary muscle groups.

It provides some great, unique benefits for the obliques:

• Works the obliques isometrically.
• Challenges your balance and proprioception.
• Increases shoulder mobility and stability as you open up the lats.
• Strengthens the glutes and hamstrings.
• Dynamic movement hits the obliques from multiple angles in one exercise.

8. Dumbbell Swing

The Dumbbell Swing is a dynamic and powerful exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, but also engages the core and shoulders.

It’s a variation of the traditional kettlebell swing, adapted for use with a dumbbell.

9. Dumbbell Wood Chopper

The dumbbell wood chopper is one of the best oblique exercises that you can do with a dumbbell at home or in the gym.

This is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces.

10. Dumbbell Side Plank

The dumbbell side plank is a fantastic exercise that combines core strength, oblique sculpting, and stability benefits.

While the obliques are the show’s stars, the dumbbell side plank also engages your shoulders, back muscles, core (rectus abdominis and transverse abdominis), and even your legs.

11. Dumbbell T Push-Ups

T push-Ups is an upper body exercise and the advanced progression of the standard push-up that targets the chest, shoulders, and triceps.

It also develops core strength, with an emphasis on the obliques.

Check how to do them correctly and blast your muscles at home or the Gym.

12. Turkish Get Up

The Turkish Get Up works the upper and lower abs. This is a great shoulder stability exercise, that works your core, too.

The benefits of the Turkish Get Up include improved strength, flexibility, and stability.

13. Dumbbell Lunges With Twist

Dumbbell lunges with a twist are excellent exercises to build thigh muscles, glutes, abs, and obliques.

However, this exercise requires good balance, so if you have issues keeping your balance, start off by doing the lunges twist exercise without weights as you learn the proper form.

14. Reverse Dumbbell Wood Chop

The low-to-high dumbbell woodchop is also known as the dumbbell down-up twist. It can help you lose weight and burn calories.

It is a variation of the wood chop that is used to strengthen the core muscles, especially the obliques.

15. Dumbbell Twist

The Dumbbell twist is an isolation exercise that works the oblique muscles of the core.

Use it to strengthen your body’s twisting movement pattern.

It is a great idea to stop halfway through some reps, hold the stirrup, and try to resist the twisting force.

Conclusion

With over 100 oblique exercises covered, it is clear that there are countless ways to build, strengthen, and challenge your core muscles.

The range of oblique exercises is vast, from classic side bends to unique variations like the Russian twist and side plank.

With this diverse core exercise collection extending beyond basic side crunches, your obliques will experience unmatched strength, definition, and endurance development.

Select your favorite oblique exercises from the list and prepare to see noticeable improvements in your waistline’s muscularity and overall core stability.

Challenge your obliques from all angles and transform your midsection with over 100 targeted core exercises to choose from.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.