7 Best Oblique Workouts For Women At Home

Looking to tone up those side muscles and sculpt a sleek waistline? You’re in the right place! The oblique muscles play a crucial role in achieving that coveted hourglass figure, and with the right exercises, you can strengthen and define them like never before. 

In this article, we’ll dive into a simple yet effective oblique workout routine tailored specifically for women. Say goodbye to love handles and hello to a trimmer, more defined waist! Let’s get started.

What Are Obliques Muscles?

Obliques are the muscles located on the sides of your abdomen, running diagonally from your ribs to your pelvis. They’re responsible for trunk rotation and lateral flexion, helping you bend sideways and twist your torso.

To slim down your waist, you must stay committed to consistent training, focusing on exercises that engage your oblique muscles. Today, we’re honing in on the top oblique-targeting ab exercises to craft an impactful workout.

Consistent practice of this oblique workout can carve out noticeable curves and trim inches from your waistline. These exercises incorporate varied movements, engaging all attachment points of your obliques. This diverse approach makes them highly effective for sculpting and toning your midsection.

Benefits of Oblique Workouts for Women:

1. Improved core strength and stability:

Oblique workouts are like secret agents for your core! They target those side muscles, making your core super strong and stable. When you do these exercises, it’s like giving your core a superhero upgrade, helping you stand tall and move with ease.

Plus, strong obliques mean less risk of getting sidelined by injuries during workouts or everyday activities. So, add some oblique exercises to your routine and watch your core become your superpower!

2. Toning and shaping:

Oblique exercises are like sculptors for your waistline! They target those side muscles, helping to trim and shape your midsection. When you work those obliques, you’re chiseling out those curves and defining your waist.

Plus, the more you do these exercises, the more noticeable those results become. It’s like giving your waistline a makeover! So, add some oblique exercises to your routine and get ready to see those curves pop!

3. Assisting postpartum recovery:

Oblique workouts are a mom’s best friend during postpartum recovery! They target those side muscles that need some extra love after childbirth. Strengthening these muscles helps support your core and back as your body heals. Plus, it can ease any discomfort and help you stand tall again. So, get those oblique exercises in your routine, mama, and feel stronger with every rep!

4. Better Back Health:

Oblique workouts strengthen those side muscles, providing extra support and stability. When your obliques are strong, they take some pressure off your lower back, reducing pain and discomfort. It also improve your posture, which is key for a healthy spine. So, add some oblique exercises to your routine and give your back the love it deserves!

5. Improved athletic performance:

Oblique workouts can help you twist and turn with ease, improving your agility and power. When you strengthen those side muscles, you get more explosive movement, whether you’re running, jumping, or swinging a racket.

Strong obliques mean better balance and stability, so you can crush it on the field or court. So, add some oblique exercises to your training routine and get ready to take your game to the next level!

What’re The Best Oblique Workout For Women?

There are so many exercises to pick from for oblique work. Isometric moves, like side plank holds, help build core stability. Dynamic exercises, such as bicycle crunches, boost oblique flexibility.

To kick your oblique training up a notch, add weight or resistance. Russian twists, woodchoppers, and dumbbell side bends are solid choices.

Here are 7 killer exercises to strengthen those obliques. Try these at the end of your workouts each week!

1. Side Planks:

Side planks are an excellent exercise for targeting the obliques, which are the muscles on the sides of your abdomen. By holding your body in a side plank position, you engage these muscles to stabilize your torso. This helps to strengthen and tone the obliques, leading to improved core stability and a slimmer waistline.

Sets & Reps: 3 sets of 10–15 reps per side.

• Start by lying on your side with legs straight and stack your feet.
• Prop yourself up on one forearm, elbow directly below your shoulder.
• Lift your hips off the ground, forming a straight line from head to heels.
• Engage your core and hold this position for 30 seconds to a minute.
• Switch sides and repeat for balanced oblique strengthening.

2. Mountain Climbers:

Mountain climbers are a dynamic exercise that engages multiple muscle groups, including the obliques. As you perform mountain climbers, you bring your knees towards your chest in a running motion, which requires stability and strength from your core muscles, including the obliques. The twisting motion activates the obliques, helping to tone and strengthen these muscles.

Sets & Reps: Start with 10 to 15 reps on each side, for 3-4 sets

• Begin in a plank position with hands directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Engage your core and bring one knee towards your chest, then quickly switch legs.
• Alternate legs in a running motion, keeping your hips low and knees driving forward.

3. Ankle Taps:

This exercise effectively targets the oblique muscles, helping to tone and strengthen your sides and enhance overall core stability.

Reps & Sets: Perform 15-20 taps on each side and complete 3 sets.

• Lie on your back with knees bent and feet flat on the floor, about hip-width apart.
• Place your arms at your sides, palms facing down.
• Lift your head, neck, and shoulders slightly off the floor, engaging your core.
• Reach your right hand towards your right ankle, then switch and reach your left hand towards your left ankle.
• Continue alternating sides in a controlled manner.

4. Bicycle Pulse:

This exercise targets your obliques and helps improve core strength and stability.

Sets & Reps: Perform 12-15 reps on each side and complete 3 sets.

• Lie on your back with knees bent and feet lifted off the floor.
• Place your hands behind your head, keeping your elbows wide.
• Bring your right knee towards your chest while simultaneously twisting your torso to bring your left elbow towards your right knee.
• Pulse in this position twice, engaging your obliques.
• Switch sides by bringing your left knee towards your chest and your right elbow towards your left knee, pulsing twice. Continue alternating sides.

5. Reverse Crunch

This exercise effectively targets the lower abs and obliques, helping to strengthen and tone your core.

Sets & Reps: Perform 12-15 reps and complete 3 sets.

• Lie on your back with your hands by your sides or under your hips for support.
• Bend your knees and lift your legs so your thighs are perpendicular to the floor and your feet are together.
• Using your lower abs, lift your hips off the floor and bring your knees towards your chest.
• Slowly lower your hips back to the starting position in a controlled manner.

6. Spider Plank

Sets & Reps: Perform 12-15 reps and complete 3 sets.

• Start in a traditional plank position with your forearms on the ground and your body forming a straight line from head to heels.
• Lift your right foot off the ground and bring your right knee towards your right elbow in a controlled manner.
• Pause briefly, then return your right leg to the starting position.
• Repeat the movement on the left side, bringing your left knee towards your left elbow.
• Continue alternating sides for the desired number of repetitions.

7. Russian Twists:

Sets & Reps: Perform 10-12 reps and complete 3 sets.

• Sit on the floor with your knees bent and feet lifted off the ground.
• Hold a weight or medicine ball with both hands, arms extended in front of you.
• Twist your torso to one side, bringing the weight beside your hip.
• Return to the center and twist to the opposite side, repeating the motion.

That’s it. Leave me a comment and let me know which oblique exercise you feel most. This helps me create workouts in the future.