Best Exercises for Obliques

Obliques are responsible for spinal rotation. While often neglected, strong obliques will improve your posture and help protect the spine.

Cable Twist

This is a great all-around exercise for the core. The muscles have to be engaged to produce the rotation and then to slow down the rotation as the weight is returned to rest. Form is key as it’s easy to cheat with your hips or your shoulders. Start with a small weight and focus on slow, controlled movement.

Steps

1. Start with the right side of your body facing the weights
2. Place the handle at chest height
3. While keeping a strong base reach across your body with your left hand and grab the handle with both hands
4. Rotate at the midsection from right to left moving the handle across the front of your body while keeping the arms straight
5. As you rotate, make sure your hips and shoulders remain static
6. Return to starting position
7. Repeat for the other side after performing desired number of repetitions

Russian Twist

If a cable machine is not available, Russian Twist is a decent alternative. It’s more difficult to add significant weight to this exercise as the shoulders may fatigue before the obliques. The range of motion is also reduced.

Steps

1. Sit down on the floor
2. Lift the legs with a slight bend in the knees
3. Lean back slightly
4. Twist the torso to one side of the body, bringing your hands toward the hip
5. Return to starting position
6. Repeat for the other side

Windshield Wipers

When significant strength has been developed, Windshield Wipers is also a great alternative to Cable Twist if equipment is not available or one finds the exercise to be more fun. You will also need to have a strong back to keep your body hanging in the air.

Steps

1. Start in a pull up position
2. Lift the legs in the air so that the legs are perpendicular to the floor while the back is parallel
3. Twist the legs to one side of the body until the legs are close to parallel with the floor
4. Twist the legs back up to the perpendicular position
5. Repeat for the other side