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Abdominal Exercises Oblique

Abdominal Exercises Oblique Muscles

Strengthen your obliques with these ab exercises that will work both the internal oblique muscles and external oblique muscles.

There are 4 oblique muscles; 2 internal obliques on each side and 2 external obliques on each side. The oblique muscles help to move and twist your torso. All of these abdominal exercises only require an exercise mat.

To see the instructions and videos, scroll through the page or select the exercise you want from the list below.

Fingers to Heel Side Crunch
Oblique Crunch
Elbow to Knee Oblique Crunch
Lying Side Oblique Crunch
Side Bridge
Misc. Oblique Exercise Videos

Abdominal Exercises Oblique

Fingers to Heel Side Crunch

This abdominal exercise is a simple move but really works the oblique muscles.

How to do the Fingers to Heel Oblique Touchers

Lie on the floor with knees bent and back pressed to the floor.
Place your hands by your palms facing down.
Lift your upper body until your shoulders are off the ground.
Now reach your right hand to your right heel, twisting the upper body slightly.
Return to starting position and repeat on this side for 10 to 20 reps.
Repeat this move on the left side for the same amount of repetitions.

Note: Minimize movement of your lower body and hips, keeping back flat to the floor.

Click on the exercise video below to see a demonstration of this exercise.

How to do an Oblique Crunch -- powered by ExpertVillage.com

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Abdominal Exercises Oblique

Oblique Twist Crunch

This is a lot like the traditional crunch but with a slight twist. In fact, the twist is what makes this abdominal exercises oblique focus on the oblique muscles.

How to do the Oblique Crunch

Start by lying flat on the floor, knees bent and feet on the floor.
Place your hands loosely beside or behind your head, making sure to use your oblique muscles and not your hands to lift your body.
Lifting your left arm and brining your left shoulder off the ground, twist slightly and reach towards your right knee.
Slowly return to starting position.
Repeat this move on your left side for 8 to 15 repetitions.
Repeat on the right side for the same number of reps.

Note: Focus on keeping your feet flat to the floor and minimize movement of your hips. If you want you can alternate sides each time instead of doing all reps on one side and then switching.

This exercise video uses a dumbbell weight while doing the oblique twist for added challenge.

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Abdominal Exercises Oblique

Elbow to Knee Oblique Crunch

This is a variation of the oblique crunch and bicycle crunch. There is greater motion than the oblique crunch and therefore works a larger area of the oblique muscles.

How to do the Elbow to Knee Oblique Crunch

Start by lying flat on the floor, knees bent and feet flat on the floor.
Place your hands loosely beside or behind your head, making sure to use your oblique muscles and not your hands to lift your body.
Lifting your left arm and brining your left shoulder up off the ground, twist slightly and reach towards your right knee.
At the same time, raise your right knee towards your chest.
Slowly return to starting position.
Repeat this move on your left side for 8 to 15 repetitions.
Repeat on the right side for the same number of reps.

Note: You can do this abdominal exercise by repeating all on one side and then switching or alternating sides each time.

Click on the exercise video below to see a demo of this ab exercise.

How to Do Oblique Abdominal Exercises -- powered by ExpertVillage.com

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Abdominal Exercises Oblique

Lying Side Oblique Crunch

This crunch is similar to a traditional crunch but is performed while lying on your side. This is the variation that allows your oblique muscles to be engaged while performing this abdominal exercise.

How to do the Lying Side Oblique Crunch

Lie on your right side with your knees bent and your legs on top of each other.
Place your left hand loosely beside or behind your head and your right arm crossed over your body and your hand laying on your hip.
Lifting up off the ground, contract your oblique muscles as you bring your left elbow towards your hip.
Return to starting position.
Repeat for 10 to 20 repititions and then switch sides.

Click on the exercise video below to see a demonstration on this exercise.

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Abdominal Exercises Oblique

Isometric Side Bridge

This isometric abdominal exercise is great for the oblique muscels. Isometric exercises are all about holding the position, so are static and non-moving types of exercises.

How to do the Isometric Side Bridge

Lie on your left side with your left elbow bent and forearm on the ground.
Place your legs straight out and cross your feet.
Place your right hand on your hip for added support. To challenge yourself and take it to the next level, you can lift your right arm straight up towards the ceiling while doing this exercise.
Now lift up your body, lifting hips off the floor until your body is parrallel with the floor.
Hold this position for a count of 10 to 30.
Repeat for 3 to 6 reps and repeat on the other side.

Click on the exercise video below to see the demo.

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Here are some additional ab exercise videos for the oblique muscles. Just click on the video you want to watch. It will open a new window. To see all the videos just click on the next and/or previous button in the new window and it will scroll through the videos.

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Abdominal Exercise Tip

Don't work the same muscle groups 2 days in a row. This can lead to tears in your muscles and possible injury. Give your muscles time to heal from your abdominal workout before attempting the same exercises again.

Back to Abdominal Exercises for full list of illustrated ab exercises.

Be sure to visit the free fitness video page on this site to see a full list of all exercise videos.

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