When most people think about core training, they picture crunches and a visible six-pack. But the muscles along the sides of your torso do some of the most important work in your body. They help you twist, bend, stabilize your spine, and transfer force between your upper and lower body.
Whether you practice yoga, lift weights, run, or simply want to move without back pain, strong obliques make a real difference. Here’s what they do, why they matter, and how to train them well.
What Are the Obliques?
You have two layers of oblique muscles on each side of your abdomen.
External obliques. These sit on the outside and run diagonally downward, a bit like your hands slipping into front pockets. They help rotate the torso and bend it sideways.
Internal obliques. These lie underneath the externals, running in the opposite diagonal direction. They work with the externals to rotate and stabilize the trunk.
Together, they work with the rectus abdominis (the “six-pack” muscle), the transverse abdominis (a deep stabilizer), and the muscles of your lower back to form your core.
What the Obliques Do
● Rotate the torso. Every golf swing, tennis serve, and yoga twist uses them.
● Bend the spine sideways. Side bends and lateral movements depend on them.
● Resist unwanted movement. This is their most underrated job. When you carry a heavy suitcase in one hand, your obliques fight to keep you upright.
● Support breathing and posture. They help control rib position and intra-abdominal pressure.
Because their main role is stability, training them effectively means more than just twisting.
Myths About Training the Sides
Myth: Side bends with heavy weights shrink your waist. Spot reduction doesn’t work. Fat loss happens across the body based on your overall energy balance, not the muscles you train.
Myth: Heavy side bends make your waist look thicker. Loaded side bends can thicken the obliques, but this is only a concern if you’re chasing a very narrow waist and add substantial weight. For most people, moderate training is fine.
Myth: Twisting is the best way to train them. Rotation matters, but anti-rotation and anti-lateral flexion exercises are equally valuable and often safer for the spine.
Three Categories of Oblique Training
1. Rotation. Moving through a twist, such as cable woodchops.
2. Lateral flexion. Bending sideways, as in suitcase carries or side bends.
3. Anti-movement. Resisting motion, as in side planks and Pallof presses.
A well-rounded program touches all three. If you want a ready-made list of movements and form cues, this guide to side ab workouts outlines six effective exercises in detail.
Exercises to Include
Side plank. Lie on one side, prop yourself up on your forearm, and lift your hips so your body forms a straight line. Hold for 20 to 45 seconds per side. It’s a staple in both strength training and yoga for good reason.
Pallof press. Stand sideways to a cable or band, hold the handle at your chest, and press it straight out without letting your torso rotate. This is a great anti-rotation drill.
Suitcase carry. Hold a heavy dumbbell or kettlebell in one hand and walk with an upright posture. Your obliques must fight to stop you from leaning.
Cable woodchop. Pull a cable diagonally across your body, rotating through the torso while keeping your hips stable. This trains rotational power.
Bicycle crunch. A controlled version works the obliques and rectus abdominis. Slow down and focus on rotating the ribcage toward the opposite hip.
Russian twist. Seated, leaning back slightly, rotate side to side. Keep it controlled and avoid yanking the spine, especially if you have back issues.
How to Program Them
Core muscles recover relatively quickly, so you can train them two to four times per week. A simple approach:
● Pick two or three exercises per session.
● Do two to four sets each.
● Use holds of 20 to 45 seconds for planks, or 8 to 15 reps for dynamic moves.
● Rotate exercises every few weeks to keep progressing.
On days when you lift heavy, your obliques already get plenty of work from squats, deadlifts, and overhead presses. Treat direct core work as a supplement, not the main event.
Bring It Into Your Yoga Practice
Yoga offers excellent oblique training. Poses to explore include:
● Side plank (Vasisthasana). Builds strength and balance.
● Revolved chair pose. Combines a twist with leg strength.
● Boat pose (Navasana). Engages the entire core.
● Revolved triangle pose. Challenges rotation and hamstring flexibility.
Move slowly, breathe steadily, and avoid forcing a twist from the lower back. Rotate from the mid-spine and ribcage.
Form Tips
● Keep ribs and pelvis stacked. Letting the ribs flare reduces effectiveness.
● Breathe out on effort. It helps engage the deep core.
● Avoid momentum. Slow, controlled reps build more strength.
● Don’t pull on your neck. In crunch variations, keep your hands light.
● Stop if your back hurts. Pain is a signal to modify or skip the move.
Progressing Over Time
To keep improving, you can:
● Hold side planks longer.
● Add a hip lift or leg raise to the plank.
● Increase the weight on carries and Pallof presses.
● Slow the tempo of dynamic exercises.
● Move from stable surfaces to slightly less stable ones, carefully.
Don’t Forget Nutrition and Recovery
A visible midsection depends largely on body fat level, which is determined by diet, activity, sleep, and genetics. Training the obliques builds strength and shape, but you can’t reveal them without a sustainable calorie balance and consistent habits. Prioritize protein, whole foods, hydration, and good sleep.
Final Thoughts
Strong obliques do more than make a midsection look defined. They protect your spine, support better posture, improve athletic performance, and make everyday movement easier. Mix stability, rotation, and side-bending work into your week, and be patient.
A few focused minutes several times a week, practiced with good form, will build a core that supports everything else you do.
