How To Exercise The Obliques the plank

How To Exercise The Obliques

How To Exercise The Obliques the plankWhen you are trying to get into shape and you want that tone abs look you need to think about train the obliques. These are the muscles that start underneath your last rib and run along side you abs so they are very important when it comes to get the shape you want. The obliques are stabilising muscle that help you do day to day activities so I have pull together some good oblique exercises.

Offset Dumbbell Squat

Start off by getting yourself a medium-weight dumbbell and with one hand hold it in the racked position so that one end easily rest by your shoulder when your elbow is bent. Lower your hips towards the floor till your quads are at the very least parallel to the floor. Pause for a moment or a set time that you want then reverse the movement so that you are back standing.

Remember to keep your back in the upright position to avoid injury. Perform all of your reps on one side, then switch hands and repeat on the other..

Side Plank

The side plank is easy to do requires no equipment and is really effective at oblique strengthening. So lie on your left side with both of your legs straight to your right. Stack your feet, ankles and knees on top of each other. Bend your left arm and place your elbow underneath your shoulder with your forearm resting on the floor. Rest your right hand on your right hip. Exhale, and tighten your stomach and raise your hips and knees off the floor. Make sure you keep the side of your left foot in contact with the floor. Inhale and slowly return to your starting position. If your new start off with 5 reps each side then build up.

Single-Arm Overhead Press

Get yourself a dumbbell in one hand and stand with your feet shoulder-width apart. Squeeze your glutes and engage your core so the muscles are all tighten. Raise the dumbbell overhead and hold for a few seconds, then reverse the movement to return to the starting position.

Do all reps on one side, then switch hands and repeat for the other side.

Single-Arm Farmer’s Carry

Get yourself a heavy dumbbell in one hand and stand with your feet shoulder-width apart. Hold it with your palm facing your side and the dumbbell hovering a few inches away from your body.

Brace your core so the muscles are all tighten and walk for a distance like the length of your room.


Start in the push up position. Shift your weight into your left arm and rotate your torso up and to the right until you are facing sideways. Hold it for 3 seconds before reversing the movement and repeating it on the opposite side.

Core Stabilization

Sit on the floor with your knees bent. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Brace your core so the muscles are all tighten.

Without moving your torso, rotate your arms to the left as far as you can. Hold it for 3 seconds before doing the same thing on the right.

Single-Arm Reverse Lunge and Press

Get yourself a dumbbell in one hand and hold it next to your left shoulder, your palm facing in. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder.

To return to the starting position, lower the dumbbell as you push yourself back up. Complete all of your reps on the left side, then switch sides and repeat.

There you have 7 exercises that you can do to strengthen your obliques and get that tone look you are after. These are all exercise that you can add to your workout so that you have a balance workout plan just like a balance diet. I look forward to your success and if you think you have a great oblique exercise that I have not include then let me know in the comments.

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