The Best Oblique Workout Moves You Can Do at Home

A strong oblique workout does much more than carve definition along your sides. Training your internal and external obliques supports spinal stability, improves posture, and can reduce lower back pain by sharing the workload across your torso. You can build that strength at home with a few focused moves and almost no equipment.

Below, you will learn what your obliques do, why they matter for everyday movement, and the best oblique workout exercises you can do in your living room.

Understand what your obliques do

Your obliques are the diagonal muscles on each side of your torso. They come in two layers: the external obliques, which are more superficial, and the internal obliques, which sit deeper underneath.

According to a 2022 article in Dynamic Chiropractic, both sets of obliques are key for lateral trunk movement, spinal rotation, and maintaining healthy posture. Your external obliques help you twist, bend to the side, and compress your abdominal cavity. Your internal obliques act as powerful stabilizers that assist with trunk flexion and support your spine.

If you only train the front of your abs (the rectus abdominis) and skip oblique work, you create an imbalance. The research notes that neglecting the obliques can compromise spinal stability and increase your risk of lower back and shoulder injuries. In other words, a well rounded core routine needs more than crunches.

Why you should train your obliques

When you design an oblique workout, you are not just chasing a more defined waist. You are also building a stronger, more resilient body that moves better in daily life.

Targeted oblique training can help you:

Improve posture by supporting proper spinal alignment and resisting slouching
Reduce lower back pain by sharing load between your trunk muscles
Enhance balance and stability when you stand on one leg, jump, or change directions
Generate rotational power for sports and activities that involve twisting or throwing

A Peloton blog post from May 29, 2025 explains that the obliques are crucial for stabilizing, twisting, and bending, which supports both everyday tasks and athletic performance. Physical therapist Candace Harding and instructor Olivia Amato in the same article note that stronger obliques help resist unwanted spinal movements and can lower the risk of lower back pain by keeping you in better alignment.

Consistent oblique training paired with healthy nutrition and regular cardio can also help reduce the appearance of love handles. The muscles become more toned and defined so your waist looks more sculpted, and contrary to popular concern, strong obliques do not automatically create a boxy waist.

Think of oblique work as insurance for your spine. You are teaching your torso to stay stable when life tries to twist and pull you out of position.

How often to do an oblique workout

You do not need hour long ab sessions to get results. The Peloton article suggests that adding 5 to 10 minutes of oblique focused exercises, three to four times per week, is enough to build strength and improve rotational power, posture, and spinal alignment.

You can slide this block into the end of your cardio, strength, or mobility sessions. What matters most is consistency and good form, not marathon core workouts.

Aim for:

2 to 4 oblique exercises per session
2 to 4 sets of each move
8 to 15 slow, controlled reps per set or 20 to 40 seconds in a hold

If you are new to exercise or dealing with pain, check with a healthcare professional before you start.

Best bodyweight oblique exercises at home

You can get an effective oblique workout at home using only your bodyweight. Start with these foundational moves, then mix and match them into a short circuit.

Side plank

Side planks challenge your external and internal obliques to resist lateral flexion, which is a core function of these muscles. They also engage your shoulders and hips.

How to do it:
Lie on your side with your elbow under your shoulder and legs extended. Stack your feet or place the top foot in front of the bottom for more balance. Brace your core, then lift your hips until your body forms a straight line from head to heels. Keep your neck neutral and avoid letting your hips sag. Hold, then switch sides.

Try 3 sets of 20 to 30 seconds per side.

Side plank with hip dips

Once you have a solid side plank, hip dips add a small but intense movement that increases oblique activation.

From a standard side plank, slowly lower your hip toward the floor without touching down, then lift back to the starting line. Move in a controlled rhythm and avoid swinging.

Aim for 2 to 3 sets of 8 to 12 dips per side.

Russian twists

Russian twists are a classic rotational exercise that target both your internal and external obliques. Research notes that exercises like Russian twists can significantly help in reducing lower back pain when they are done with proper form because they train controlled rotation and trunk stability.

Sit on the floor with your knees bent and feet flat. Lean back slightly until you feel your core engage, keeping your spine long rather than rounding your back. Clasp your hands at your chest. Rotate your torso to one side, then back through center and to the other side. Initiate the twist from your ribs, not your arms.

To increase difficulty, lift your feet an inch off the floor or hold a light weight or household object.

Perform 2 to 4 sets of 12 to 20 twists (count both sides).

Bicycle crunches

Bicycle crunches combine trunk flexion and rotation, which makes them effective for both the rectus abdominis and the obliques.

Lie on your back with your hands lightly supporting your head and your legs lifted with knees bent at 90 degrees. Keep your lower back in contact with the floor. Bring one knee toward your chest as you rotate your upper body and bring the opposite elbow toward that knee. Alternate sides in a pedaling motion.

Move slowly, pause briefly as elbow and knee draw toward each other, and avoid pulling on your neck.

Go for 2 to 3 sets of 10 to 16 reps per side.

Mountain climbers with twist

Mountain climbers already challenge your core. Adding a twist turns them into a dynamic oblique move that also raises your heart rate.

Start in a high plank with shoulders over wrists and body in a straight line. Bring one knee toward the opposite elbow, then switch. Keep your hips low and your torso stable as your legs move.

Begin with 2 to 3 sets of 20 to 30 seconds.

Heel taps

Heel taps emphasize your lower abdominals and obliques by asking you to reach side to side while keeping your trunk slightly flexed.

Lie on your back, knees bent and feet flat on the floor, arms by your sides. Curl your chest just off the mat so your shoulders are lifted. Without dropping your upper back, reach your right hand toward your right heel, then your left hand toward your left heel. Keep your movements small and controlled.

Try 2 to 3 sets of 20 to 30 taps total.

Oblique workout with minimal equipment

If you have light weights or a resistance band at home, you can add a few loaded movements that challenge anti rotation and controlled lateral flexion. A 2024 Men’s Health article highlights that the most effective oblique exercises often involve uneven loads and instability, not just bending from side to side, because this better reflects how your core works in real life.

Woodchops (with band or weight)

Woodchops mimic the diagonal patterns you use when reaching, lifting, or throwing.

Attach a resistance band to a secure anchor above shoulder height, or hold a dumbbell or medicine ball. Stand with your side to the anchor, feet shoulder width apart. Start with the band or weight high on the side of the anchor, then pull it down and across your body toward the opposite hip as you rotate your torso and pivot your back foot. Reverse under control.

Complete 2 to 3 sets of 8 to 12 reps per side.

Standing anti rotation press (Pallof style)

Anti rotation presses teach your obliques to resist twisting, which is essential for spinal stability. These are often referred to as Pallof presses in strength training programs.

Attach a band at chest height and stand side on to the anchor. Hold the handle with both hands at your chest, then step away until the band has tension. Brace your core and press your hands straight out in front of your chest, then bring them back in. Your goal is to keep your torso square, not letting the band pull you toward the anchor.

Aim for 2 to 3 sets of 10 to 15 reps per side.

Cable or band side bends

Traditional dumbbell side bends can be risky if taken through an excessive range of motion, and using two dumbbells often cancels out the benefits. The research notes that using cables or bands for side bends lets you better control the load and stay within an active, safer range for the obliques while also engaging hip stabilizers.

To try a band version, step on one end of a light band and hold the other end at your side. Stand tall with feet hip width apart and the band in the hand of the working side. Brace your core and slowly bend your torso just a few inches away from the band, then use your obliques to pull back to neutral. Keep your neck long and avoid rotating.

Start with 2 sets of 10 to 12 reps per side, using a short range that feels strong and stable.

Sample 10 minute oblique workout at home

You can turn these moves into a quick, focused routine. Here is a simple 10 minute circuit you can try 3 or 4 times per week.

Side plank, 20 seconds per side
Russian twists, 16 total reps
Bicycle crunches, 10 reps per side
Mountain climbers with twist, 20 seconds
Heel taps, 20 total taps

Rest 30 to 45 seconds, then repeat the circuit 2 to 3 times. If you have a band or weight, swap Russian twists for woodchops or add an extra round of anti rotation presses at the end.

Form tips to protect your back

Good technique is what turns these movements into a safe and effective oblique workout. The Peloton and Dynamic Chiropractic articles emphasize a few key principles that you can use to guide every rep.

Brace your core by gently pulling your ribs toward your hips and tightening as if you are preparing to laugh or cough
Match your breathing with effort, exhaling on the hardest part of the move and inhaling as you reset
Keep a slight tuck of your pelvis in planks and standing moves so your lower back does not arch
Move with control rather than speed, especially in rotational exercises like Russian twists and woodchops

If an exercise ever causes sharp pain, especially in your spine, stop and reassess your form or choose a simpler variation.

Bringing it all together

Your obliques are not just side muscles you train for appearance. Internal and external obliques work together to stabilize your spine, rotate and bend your torso, and support your posture with every step you take. When you prioritize them in your core routine, you build a stronger foundation for everything else you do.

Start by adding one or two of the exercises above to your next workout. Over the next few weeks, expand to a 10 minute oblique workout, three or four days a week. With consistent practice and mindful movement, you will notice better balance, less strain in your lower back, and a core that feels ready for whatever your day asks of you.