8 obliques exercises for a strong core

If your core routine only hits the front of your abdomen, you might be missing the obliques — the muscles running along your sides that are crucial for stability and movement.

“The oblique muscles play a key role in how you move, twist, and steady yourself throughout the day,” says Dr. Melia Lewis, PT, DPT, a physical therapist at Hinge Health. “They also help stabilize your spine, meaning they help your low back feel comfortable and supported.” Adding oblique-strengthening exercises to your routine can improve your overall core strength, support better posture, and may even help reduce lower back pain.

Read on to learn how to strengthen your core muscles with these oblique exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

8 oblique exercises that strengthen your core  

You use your oblique muscles all the time — like when you reach across to buckle your seatbelt, twist to look behind you while driving, or bend to pick something up from the floor. They also help when you roll out of bed, carry groceries, or steady yourself on uneven ground. Strengthening your obliques can make all these everyday movements feel easier and more comfortable. Plus, strong obliques take pressure off your spine, which may help prevent (or relieve) lower back pain. Keep these important core muscles strong with these physical therapist-recommended moves. 

“This beginner-friendly exercise targets your obliques while your feet stay firmly planted on the floor,” says Dr. Lewis. By building abdominal and back stability, this move helps make everyday tasks — like carrying laundry, unloading groceries, or reaching to grab something — feel easier and steadier.

How to do it:

• Start by sitting on a yoga mat with your legs bent and your feet flat on the floor.

• Clasp your hands in front of your chest and lean your torso back, keeping your back straight. You should feel your abdominals tighten.

• Twist your chest toward one side. Hold here before returning to the center.

• Keep your torso leaning back as you twist to the opposite side. Hold for a moment before returning to center.

• PT tip: “For a greater challenge, lean back slightly to engage your core even more,” Dr. Lewis says.

This move builds on the stable oblique twist by adding a foot lift, which makes your core work even harder. “Focus on slow, controlled rotations to engage your obliques,” Dr. Lewis says. This movement can improve your balance and strength for activities that involve twisting or turning, like playing catch with the dog or picking up a bag from the passenger seat of the car.

How to do it: 

• Sit on the ground with your knees bent and your feet flat on the floor. 

• Clasp your hands in front of your chest and lift your legs off the floor while leaning your shoulders back. Your back should be straight and your legs bent. 

• Twist your hands and chest to one side. 

• Hold, and then return back to the center, keeping your shoulders leaning back and your legs off the floor. 

• Twist to your opposite side. 

• Hold, and then return back to center.

Get more information on how to do an oblique twist here. 

This is a more advanced take on the classic oblique twist. With your legs straight out in front of you, your core has to work harder to keep you balanced as you twist. “This is a challenging exercise, so I recommend keeping your gaze above your toes and doing small, controlled rotations from side to side,” says Dr. Lewis. 

How to do it:

• Start by sitting on a yoga mat with your legs bent and your feet flat on the floor.

• Clasp your hands in front of your chest.

• Lift your legs off of the floor and lean your shoulders back. Keep your back and legs straight.

• Twist your chest and hands to one side and hold. Hold here and then, while keeping your shoulders back and your legs off the floor and return to center. 

• Twist to your opposite side. Hold, and return back to center. 

This dynamic move strengthens your obliques and the muscles that run down the center of your abdomen (rectus abdominus, or “six pack” muscles). This exercise helps build the coordination and twisting strength you use for everyday reaching, turning, and lifting activities. 

How to do it: 

• Start by lying on your back on a yoga mat. 

• Lift your head and shoulders off the mat, place your hands on the back of your head, and lift your legs to a tabletop position. 

• Now twist from the waist to bring one armpit and your opposite knee toward each other, extending the other leg long. 

• Return to center, then switch sides.

• Try to keep your elbows wide, and lift from your abdominals rather than pulling from your head.

• PT tip: “For a challenge, focus on connecting your opposite elbow to your opposite knee as you move,” Dr. Lewis says.

Get more information on how to do a bicycle crunch here. 

This staple move activates and strengthens various muscles in your core, but especially your obliques. You can make this exercise easier by dropping your knees to the ground. Make the move more challenging by lifting your top arm and leg into the air after raising your hips toward the ceiling and holding that position for a few seconds.

How to do it:

• On a yoga mat, lie on your side with your legs straight and your feet stacked on top of each other. 

• Place your forearm on the floor, under your shoulder. 

• Push through your feet and forearms to lift your hips up toward the ceiling. 

• Focus on squeezing your core muscles as you hold this position. 

• Lower your hips back to the floor. 

• Repeat on the other side.

• PT tip: “If your forearm feels uncomfortable on the floor, add extra padding underneath it,” Dr. Lewis says. 

Get more information on how to do a side plank here.

This exercise mimics movements you use in your everyday life. “Seated reverse chops activate your deep core muscles and your obliques, helping your body prepare for stable, controlled movement as you twist,” Dr. Lewis says. 

How to do it:

• Anchor the middle of a resistance band below one foot.

• Sit upright and hold the ends of the band together near your belly. 

• Lift your arms and rotate your upper body diagonally away from the foot that’s anchoring the band.

• Try to keep both hips on your seat and keep your feet planted.

• Lower your hands back down to the starting position. 

• Repeat on the other side.

• PT tip: “If you don’t have a resistance band at home, you can use a light weight or a household object instead,” says Dr. Lewis.

This move challenges your obliques to keep your body from turning as you pull on the band. “This exercise helps train your core to stay steady during movements that could throw you off balance,” Dr. Lewis says. 

How to do it: 

• Choose a door that opens away from you. 

• Loop a resistance band around the handle on the far side, then close the door to secure it.

• Hold one end of the band in each hand, with the door at your side, and take a few steps away to create tension.

• Hold the band in front of your belly.

• Keeping your core tight, straighten your arms out in front of you, away from your belly, making sure the band doesn’t pull you back toward the door.

• Bring your hands back to your belly.

• PT tip: “Use a moderate to hard resistance band so your muscles feel engaged but not strained,” Dr. Lewis says.

Get more information on how to do a pallof press here.

This rhythmic exercise helps stabilize your core as you engage your oblique muscles with each rotation. “Focus on moving slowly and with control as you perform this movement,” Dr. Lewis says. “This allows your obliques and other core muscles to work together to support your body.”

How to do it:

• Start by standing with your forearms on a wall at about head height, and your feet a few steps away from the wall. 

• You should feel some of your body weight pushing through your forearms. 

• Lift your left forearm off the wall and rotate your forearm and shoulders as you move toward the left. 

• Keep your core tight as you hold this position. 

• Move back to the starting position. 

• Lift your right forearm off the wall and rotate your forearm and shoulders as you move toward the right. 

• Keep your hips from dipping toward the wall as you hold this position. 

• Return to the starting position. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your oblique exercises 

Note: Some of these moves may feel challenging if you’re dealing with an oblique strain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of oblique exercises 

Strengthening your obliques does much more than boost your core — these muscles play a key role in how you move every day. Doing oblique exercises regularly can support your posture and protect your lower back from strain. Learn more about these benefits here:

• Improve core strength. Your oblique muscles are an important part of your core, which help keep your body strong and steady during movement. Strengthening these muscles can improve your balance when you’re active and doing everyday activities like chores.

• Reduce lower back pain. Strong core muscles play a key role in supporting your back. “Strengthening your obliques can help ease strain on your lower back and may lower your risk of developing discomfort or pain in that area,” Dr. Lewis says. 

• Help support your posture. Strong oblique muscles help improve your posture by stabilizing your spine and keeping your body balanced as you sit or stand upright. “When your obliques are strong, it’s easier to stand tall and move comfortably, without other muscles needing to work overtime,” Dr. Lewis says.

• Support everyday movements. You rely on your obliques for many daily tasks that involve twisting and turning — whether you’re folding laundry, loading the dishwasher, or reaching across the table. Strengthening these muscles can make everyday movements smoother and more comfortable.

• May prevent injury. While your core muscles — including your obliques — are resilient and designed to handle a lot, repetitive or sudden movements can sometimes leave them feeling tired or sore. Lifting heavy objects, moving in ways your body isn’t used to, or even a persistent cough can sometimes lead to an oblique strain. By gradually strengthening your obliques, you help your body stay prepared for all kinds of movement and reduce your risk of injury.

How to train your obliques 

Training your obliques isn’t just about doing more crunches — it’s about doing a mix of different movements that focus on twisting and side-bending with slow, controlled movement. As you build strength and get comfortable with the technique of each movement, you can make all of the exercises more challenging. Follow these expert-backed tips from Dr. Lewis to get stronger obliques.

• Incorporate rotation and side-bending exercises. “Your obliques help you twist, or rotate, and bend to the side (known as lateral flexion), so including both types of movements in your routine will help you get the most out of your oblique strengthening,” Dr. Lewis says. This well-rounded approach supports better movement and makes your core even stronger for daily activities.

• Focus on slow and controlled movements. Taking your time and moving with control helps strengthen your obliques, versus quickly powering through an exercise. “Slow, steady movements lead to better muscle engagement and make each exercise more effective,” Dr. Lewis says.

• Gradually increase intensity. “You can make your oblique workouts more challenging over time by adding resistance, doing more repetitions, or lengthening the amount of time you hold each movement,” Dr. Lewis says. But remember to start with fewer reps and minimal resistance, especially if you don’t normally do core work. This gradual approach helps you build strength safely and effectively.

• Be mindful of how you move. Using resistance that feels comfortable for you, and focusing on movement that feels good for your body while engaging your obliques, can help you get the most benefit from each exercise and reduce the risk of discomfort or injury (like an abdominal strain). If you’re unsure about how to engage your obliques or would like some extra support, consider working with a personal trainer or physical therapist.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Flynn, W., & Vickerton, P. (2020). Anatomy, Abdomen and Pelvis, Abdominal Wall. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK551649/

2. Tenner, Z. M., Lamba, A., Camp, C. L., Griffith, T. B., & Conte, S. (2024). Abdominal Oblique and Rectus Muscle Injuries in Major and Minor League Baseball Players: An Updated Epidemiological Review. Orthopaedic Journal of Sports Medicine, 12(11). doi:10.1177/23259671241293454

3. Coulombe, B. J., Games, K. E., Neil, E. R., & Eberman, L. E. (2017). Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. Journal of Athletic Training, 52(1), 71–72. doi:10.4085/1062-6050-51.11.16

4. Core Anatomy: Muscles of the Core. (2013, October 11). American Council on Exercise. https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/