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Obliques Exercises & Stretches

7 exercises that target the obliques, plus 10 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

Front
Back

Obliques

External & internal obliques

What it does

Rotates and side-bends the trunk, and resists twisting when you carry or push something on one side.

How to train it

Side planks, rotations and anti-rotation work.

Best exercises for your obliques

Triangle Pose — works the obliques

Triangle Pose

Obliques· Yoga
Seated Twist — works the obliques

Seated Twist

Obliques· Yoga
Extended Side Angle — works the quads and obliques

Extended Side Angle

QuadsObliques· Yoga
Side Plank — works the obliques

Side Plank

Obliques· Bodyweight
Russian Twist — works the obliques

Russian Twist

Obliques· Bodyweight
Pallof Press — works the obliques and abs

Pallof Press

ObliquesAbs· Cable
Cable Woodchop — works the obliques

Cable Woodchop

Obliques· Cable

Also works your obliques

Not the main target in these, but a hard-working supporting muscle.

Side-Lying Hip Abduction — works the outer hips

Side-Lying Hip Abduction

Outer Hips
Bird Dog — works the abs and glutes

Bird Dog

AbsGlutes
Hollow Body Hold — works the abs

Hollow Body Hold

Abs
Boat Pose — works the abs

Boat Pose

Abs
Plank — works the abs

Plank

Abs
Crunch — works the abs

Crunch

Abs
Hanging Leg Raise — works the abs

Hanging Leg Raise

Abs
Dead Bug — works the abs

Dead Bug

Abs
Mountain Climber — works the abs

Mountain Climber

Abs
Kneeling Cable Crunch — works the abs

Kneeling Cable Crunch

Abs

Stretches for your obliques

Yoga poses and stretches that lengthen this muscle — good after training or at the end of the day.

Seated Twist — works the obliques

Seated Twist

Obliques
Supine Twist — stretches the lower back and glutes and obliques and chest

Supine Twist

Lower BackGlutesObliquesChest
Extended Side Angle — works the quads and obliques

Extended Side Angle

QuadsObliques

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsForearmsTrapsLatsUpper BackLower BackAbsGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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