Effective Oblique Workout: 4 Oblique Exercises

Here is a really challenging and effective oblique workout, that uses 4 good oblique exercises.

If you've read my page on constructing ab workouts, then you know that you can do workouts in 3 main ways: straight sets, super sets, or circuits.

You can use the 4 oblique ab exercises below in 3 different ways to change the difficulty of the ab workout. Straight sets are the easiest, super sets are the second hardest, and a circuit is the hardest.

Below is the workout for your obliques. You can click on the picture to go to the page with more instructions about the exercise.

Oblique Exercises and Effective Workout

Oblique Exercise #1: Side Crunches on a Stability Ball

This exercise can be challenging the first few times you try it, but it will give you much more muscle work in the obliques compared with side crunches on the floor. Perform 8-15 repetitions on each side.

Oblique Exercise #2: Side Planks with a Twist

Your obliques should be pretty fatigued after the side crunches on the ball, so you should get a really good burn well you do the side planks with a twist. You can keep your feet stacked on top of each other for more of a stability challenge, or you can stagger your feet one in front of the other to give you a little more support.

Perform 5-15 repetitions on each side.

Oblique Exercise #3: Medicine Ball Russian Twists

This exercise works your entire abdominal area, but the twisting motion adds some oblique emphasis. You can keep your feet on the floor if you're fatigued, or you can lift your feet off the floor to really challenge your abdominal muscles.

Use a comfortable weight, 4-16 pound medicine ball. Perform 10-25 repetitions on each side.

Oblique Exercise #4: Stability Ball Oblique Crunches

By the time you get to this last exercise, your core should be pretty fatigued. Many people find that crunches on the ball are easy, but when you do them at the end of a workout they will feel much more difficult.

You can perform the oblique crunches on the ball in alternating fashion of simply focus on one side at a time. Do 6-15 on each side.

Constructing your Oblique Workout

As I mentioned above you can perform this oblique workout in 3 ways.

In the straight set workout, you would perform 2 sets of each exercise before moving on to the next exercise.

In the super set workout, you would combine the first 2 exercises back to back with no rest and repeat that sequence 2 times before moving on to the third and fourth exercises.

In the circuit workout, you would do all 4 exercises in a row with no rest and then repeat the sequence 1-4 after resting for 1-2 minutes.

Go at your own pace, and don't be frustrated if you have a hard time getting through the entire workout the first time. And if you don't have access to all the equipment, simply pick other oblique exercises to include in the workout.

Challenge yourself and Have Fun!

Yours in Health
Dr. Charles

Return to the Free Ab Workouts Page from this Oblique Workout.

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