Guides › Obliques

1. #1 for obliques

   Side plank

   HomeBeginner3 × 20–40 s / side

   Equipment: None

   1. Elbow under shoulder
   2. Body in a straight line
   3. Lift your hips high

   Common mistake: Hips sinking toward the floor.

2. #2 for obliques

   Pallof press

   Home + GymBeginner3 × 10 / side

   Equipment: Cable or resistance band

   1. Stand side-on to the anchor
   2. Press your hands straight out
   3. Don't let the band twist you

   Common mistake: Standing too close to feel any tension.

3. #3 for obliques

   Cable woodchop

   GymBeginner3 × 10 / side

   Equipment: Cable machine

   1. Cable high, stand side-on
   2. Pull diagonally down across your body
   3. Rotate through the trunk, not just the arms

   Common mistake: Bending the arms.

4. #4 for obliques

   Suitcase carry

   Home + GymBeginner4 × 30 m / side

   Equipment: One heavy dumbbell or kettlebell

   1. Heavy weight in one hand
   2. Walk tall without leaning
   3. Switch hands each round

   Common mistake: Leaning toward the weight.

5. #5 for obliques

   Bicycle crunch

   HomeBeginner3 × 12 / side

   Equipment: None

   1. Hands lightly by your head
   2. Elbow toward the opposite knee
   3. Slow and controlled

   Common mistake: Yanking the neck.

6. #6 for obliques

   Russian twist

   HomeBeginner3 × 12 / side

   Equipment: None, or a light weight

   1. Sit and lean back slightly
   2. Rotate your chest side to side
   3. Move slowly and keep your back long

   Common mistake: Only moving the arms.

7. #7 for obliques

   Hanging oblique knee raise

   Home + GymIntermediate3 × 8 / side

   Equipment: Pull-up bar

   1. Hang from a bar
   2. Raise your knees up toward one elbow
   3. Alternate sides with control

   Common mistake: Swinging.

8. #8 for obliques

   Dumbbell side bend

   Home + GymBeginner3 × 12 / side

   Equipment: Dumbbell

   1. Dumbbell in one hand
   2. Bend sideways, then pull up with the opposite side
   3. Stay in one plane, no twisting

   Common mistake: Holding weights in both hands, which cancels out.

9. #9 for obliques

   Copenhagen plank

   HomeAdvanced3 × 10–20 s / side

   Equipment: Bench or sofa

   1. Side plank with the top leg on a bench
   2. Lift your hips and lower leg off the floor
   3. Hold a straight line

   Common mistake: Letting the hips drop.

10. #10 for obliques

    Landmine rotation

    GymIntermediate3 × 8 / side

    Equipment: Barbell in a landmine

    1. Hold the bar end at chest height with straight arms
    2. Rotate it in an arc to one hip, then the other
    3. Pivot the feet, keep the core tight

    Common mistake: Bending the arms.