Follow along with Pat Chadwick as he shows you a super effective oblique workout that you can do in 10 minutes. This will sculpt up your midsection and give you incredible core strength. There are 11 exercises in total where you will work for 40 seconds, followed by resting for 20 seconds. No equipment is needed, you can do this workout anywhere!
The obliques, also known as the side abs that run along both sides of the abdomen. We utilize them every time we twist our torso or bend down to one side or the other. Having strong oblique muscles will help to improve your everyday activities through enhanced balance and stability, it will also reduce back pain, and improve posture.
What Muscles are Worked by this Oblique Workout?
This workout will work on your entire midsection with the primary muscles worked being the internal and external obliques, rectus abdominis, and the transverse abdominis. The secondary muscles worked are the posterior deltoids, trapezius, rhomboids, triceps, and latissimus dorsi.
What Level is this Oblique Workout?
The exercises below are all basic bodyweight movements that are beginners friendly and are suitable for all fitness levels. You can do this every day at any time and any place. Make sure to perform every rep with good form – quality over quantity!
10 Oblique Workout
Cross Mountain Climbers
- Begin in a push-up position with your arms extended shoulder-width apart, your hands are stacked directly underneath your shoulders. Your feet are together. Engage your core to ensure your body is in a straight line.
- Draw your right knee towards your chest and twist leftward towards your left elbow (right knee to left elbow). Followed by returning your leg to the starting position.
- Draw your left knee towards your chest and twist rightward towards your right elbow (left knee to right elbow). Followed by returning your leg to the starting position.
- Repeat this alternating motion for 40 seconds. Make sure to alternate between inhaling and exhaling with each switch. You can learn more about this exercise extensively in this mountain climbers tutorial.
Side Plank Rotations
- Start in an elbow plank position with both arms across your body. Your right hand should be stacked underneath your left shoulder, and vice versa for your left hand.
- Exhale as you reach your left hand towards the ceiling by twisting your torso outwards towards the lefthand side. Keep your core tight and your body in a straight line throughout this movement.
- Inhale as you return your left hand to the starting position. Repeat this movement on the opposite side.
- Repeat alternating left to right movement for 40 seconds. You can find out more about this exercise and its variations in this plank tutorial.
- Lie on your back with your knees bent and approximately 90 degrees and feet flat on the ground. Your arms are straight down by your sides. Keep your neck in a neutral position.
- Exhale as you twist your torso down towards the right as you reach your fingers to touch your right heel. Contract your core as you do this.
- Inhale as you return to the starting position, followed by repeating this on the opposite side.
- Repeat this side-to-side motion for 40 seconds.
- Lie on your back with your legs extended, feet together, and hands laced together behind your head. Lift your legs 6 inches off the ground, whilst keeping your core contracted to ensure that your lower back is flat on the ground.
- Exhale as you bend your left knee towards your chest, whilst simultaneously twisting your torso so that your right elbow touches your left knee. Inhale as you return to the starting position.
- Repeat this on the opposite side.
- Perform this alternating movement for 40 seconds.
- Begin by sitting on the floor with your knees bent and feet flat on the ground. Lean back slightly so that your torso is approximately at 45 degrees in relation to the ground. Keep your core tight and your torso straight. Form a knuckle with both hands at the center of your chest.
- Exhale as extend your right arm whilst simultaneously twisting your torso to the left as if you are throwing a punch. Inhale as you return to the starting position.
- Repeat this on the opposite side.
- Perform this cross punching motion for 40 seconds.
Plank Hip Dips
- Start in a low plank position with your elbows stacked underneath your shoulders, and your body in a straight line. Brace your core and keep your feet together.
- Exhale as you rotate your hips to the left and dip your body until your left pelvis touches the floor. Engage your core as you do this.
- Inhale as you return to the starting position, followed by doing the same movement on the opposite side.
- Repeat this movement for 40 seconds.
- Start in a seated position with your knees bent. Straighten your spine and lean back at approximately 45 degrees to create a V-shape with your torso and thighs. To make this exercise easier, you can your feet flat on the floor or, to make it harder you can lift your feet 2 inches off the ground.
- Reach your arms out in front of your chest and interlace your fingers together.
- Engage your abdominals to twist your torso to the right, followed by returning to the center, followed by twisting to the left then back to the center. Keep your spine straightened and elongated.
- Repeat this twisting movement for 40 seconds. Want to learn more about this exercise and its variations? Check out this Russian twists tutorial.
- Lie on your right side with your legs extended, your feet stacked, your right arm extended in front of you with your right palm on the floor. Your right fingertips are behind your right ear.
- Exhale as you crunch your oblique by drawing your right elbow and towards your right knee, creating a V-shape between your torso and legs. Squeeze the obliques as hard as you can at the top position.
- Inhale as you slowly return to the starting position. Perform equal reps on both sides.
- Perform this movement for 20 seconds on the left side, and 20 seconds on the right side. You can find out about the benefits and variations of this exercise in more detail in this oblique V-ups tutorial.
Lying Bent-Knee Oblique Twist
- Lie on the floor with your arms extended out to your sides and palms flat on the floor. Raise your knees towards your chest until they’re stacked on top of your wrists.
- Exhale as you contract your abs to lower your legs to the right side until your right knee touches the floor.
- Inhale as you return to the starting position, followed by doing this on the opposite side.
- Repeat this twisting side-to-side movement for 40 seconds.
Plank Crunch and Twist
- Begin in a low plank position with your elbows stacked underneath your knees, legs extended, and feet together. Engage your glutes and core to ensure that your body is in a straight line.
- Exhale as you draw your right knee towards your chest, followed by twisting your body to the lefthand side.
- Inhale as you return your leg to the starting position, followed by repeating this on the opposite side.
- Perform this movement for 40 seconds. Find out more about this exercise and its variations in this plank tutorial.
Alternating Star Crunches
- Lie on your back in a star shape position where your arms are extended out to the side and feet spread out wider than shoulder-width. Engaged your core.
- Exhale as you simultaneously reach up to your left hand and right leg towards the ceiling until they both touch. Brace your abs as you do this.
- Inhale as you slowly return to the starting position, followed by repeating this movement on the opposite side.
- Perform this movement for 40 seconds.
Thanks for following today’s workout, I hope you’ve enjoyed it as much as I did making this! To build a well-rounded core, be sure to target different regions of the abdominals. I highly recommend you to follow my follow-along guide for upper abs workout and lower abs workout to ensure that you’ll have sculpted 6-pack abs. With Gymless, you can take your workout with you, anyplace and anytime.
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I’m Pat Chadwick, a qualified Level 2 and Level 3 calisthenics coach and athlete from London, England, with six years of experience. I’ve competed in various UK competitions, including the Kalos Stenos Championships, where I achieved third place in the lightweight category. My passion is highlighting the beauty of calisthenics as an authentic and pure form of body expression. I believe that everyone has the potential to become a champion of their body and mind, and that calisthenics opens the door to personal empowerment.