Ready to Build a Truly Strong Core? Let’s Talk About Your Side Abs!
Hello everyone, John here! Welcome back to the blog. Today, we’re diving into a topic that’s at the very heart of feeling strong and stable in your everyday life: your core. Now, when most people hear “core workout,” they immediately think of six-pack abs. While those front muscles are great, there’s a hidden hero in your midsection that often gets overlooked: your obliques!
These are the muscles on the sides of your stomach, and they are incredibly important for your overall strength and health. We’re going to look at a fantastic, simple workout that targets them specifically, and the best part? You don’t need a single piece of equipment.
Lila: “Hi, John! I’m glad you brought this up. I always hear about the core, but I’m a bit fuzzy on the details. What exactly are ‘obliques,’ and why should I care about them if I’m not trying to be a bodybuilder?”
That’s the perfect question, Lila! Think of your core like a sturdy box that supports your entire body. The muscles at the front (your rectus abdominis) are the front of the box. The muscles in your back are the back of the box. The obliques? They’re the strong side walls! Without strong sides, the box wouldn’t be very stable. These muscles help you twist, bend sideways, and protect your spine from injury. They are your secret weapon for functional fitness—the kind of strength that helps you carry groceries, play with your kids, or just get out of bed without a sore back.
Why Strong Obliques Are a Game-Changer for Your Health
Strengthening your obliques isn’t just about looks; it’s about building a foundation for a healthier, more resilient body. A strong set of obliques can lead to some amazing benefits:
- Better Stability and Balance: They act like a natural corset, holding everything in place and helping you stay balanced.
- Reduced Back Pain: By supporting your torso, they take a huge amount of pressure off your lower back, which is a common source of pain for many people.
- Safer Movement: Every time you twist to grab something or bend to the side, your obliques are firing up to keep you safe and prevent strain.
*Improved Posture: When your side abs are strong, they help you stand and sit taller, preventing that all-too-common slouch.
So, are you ready to give these crucial muscles the attention they deserve? Let’s get into a simple, effective routine you can do right in your living room.
The 10-Move Bodyweight Oblique Workout
We’ve found a great routine that lays out ten simple moves. The goal is to perform each exercise for 45 seconds, then take a 15-second rest before moving on to the next one. Once you’ve completed all ten, you’ve done one round. Depending on your fitness level, you can aim for one to three full rounds.
Remember, always listen to your body. If something hurts, stop. The goal is to get stronger, not to get injured!
1. Side Plank
This is a classic for a reason! It’s one of the best ways to challenge your obliques.
- Lie on your right side with your legs straight and stacked on top of each other.
- Place your right elbow directly under your shoulder, with your forearm flat on the floor, pointing away from you.
- Engage your core and lift your hips off the floor until your body forms a straight line from your head to your feet.
- Hold this position. Don’t let your hips sag! Repeat on the other side.
Lila: “John, I just tried this and it’s really tough! My arm is shaking and I can’t seem to hold my hips up for very long. Is there an easier way to start?”
Absolutely, Lila! That’s a very common experience. The expert in the original article suggests a great modification. Simply bend your bottom knee and keep it on the floor for extra support. This takes some of the pressure off while still allowing you to build strength. Start there, and as you get stronger, you can work your way up to the full version.
2. Side Plank With Reach-Through
This move adds a twist to the side plank, really targeting those obliques.
- Get into your side plank position (either the full or modified version).
- Raise your top arm straight up toward the ceiling.
- Slowly and with control, “thread” that top arm through the space underneath your body.
- Reverse the motion, bringing the arm back up to the starting position. Keep your hips high the whole time.
3. Side Plank With Hip Dip
Another great variation to challenge your stability.
- Start in your side plank position.
- Keeping your core tight, slowly lower your hip toward the floor.
- Just before it touches, use your oblique muscles to lift your hip back up to the starting position. Aim for slow, controlled movements.
4. Bird-Dog With Crunch
This one is fantastic for both balance and core strength.
- Start on all fours, with your hands directly under your shoulders and your knees under your hips. Keep your back flat.
- Extend your right arm straight forward and your left leg straight back at the same time. This is the “bird-dog” position.
- Now, bring your right elbow and your left knee in toward your stomach, trying to make them touch as you crunch your abs.
- Extend back out to the starting position. Complete your reps on one side before switching.
5. Forearm Plank With Hip Dips
This move targets the obliques from a different angle.
- Get into a forearm plank position—on your elbows and toes, with your body in a straight line.
- Keeping your core engaged, slowly rotate your hips and dip your right hip toward the floor.
- Return to the center and then dip your left hip toward the floor.
- Continue alternating side to side in a controlled, “rocking” motion.
6. Mountain Climbers
This is a more dynamic move that gets your heart rate up while working your core.
- Start in a high plank position (on your hands and toes).
- Bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest.
- It’s like you’re running in place in a plank position. To target the obliques more, try bringing your knee toward the opposite elbow.
7. Leg Lowers
This move is tougher than it looks and is great for the lower abs and obliques.
- Lie on your back with your legs straight up toward the ceiling. You can place your hands under your lower back for support.
- Pressing your lower back into the floor, slowly lower your legs down as far as you can without your back arching.
- Use your core strength to raise them back to the starting position.
8. Bicycle Crunch
A true classic for hitting every part of your abs, especially the obliques.
- Lie on your back with your hands behind your head, elbows wide.
- Lift your head, shoulders, and legs off the floor.
- Bring your right elbow and left knee toward each other while extending your right leg straight.
- Switch sides, bringing your left elbow toward your right knee. The key is the twisting motion in your torso. Don’t just flap your elbows!
9. Cross-Body Crunch
This is a focused move to really feel the burn in your sides.
- Lie on your back with your knees bent and feet flat on the floor.
- Place your right hand behind your head and your left arm flat on the floor for stability.
- Crunch up, twisting your torso to bring your right shoulder toward your left knee.
- Lower back down with control. Complete your reps on one side before switching.
10. Standing Cross-Body Crunch
A great option if you prefer not to be on the floor, and it also challenges your balance.
- Stand with your feet shoulder-width apart and place your hands behind your head, elbows out wide.
- Engage your core and lift your right knee up while simultaneously twisting your torso to bring your left elbow toward it.
- Return to the starting position and repeat on the other side.
Our Take on This Workout
John: I’m a big fan of this routine. It’s incredibly practical and proves that you don’t need a gym membership or fancy gadgets to build real, functional strength. It focuses on movements that protect your back and make daily life easier, which, in my opinion, is the most important goal of fitness.
Lila: As a beginner, I found this really helpful! The idea of modifying the moves, like dropping a knee in the side plank, makes it feel so much less intimidating. I love that there’s a standing option too. I think I’ll start with the standing crunches and work my way up. It feels achievable, which makes me want to actually do it!
This article is based on the following original source, summarized from the author’s perspective:
A 10-Move Oblique Workout To Help You Build A Truly Strong
Core