Exercises for Oblique Abdominals

Javier Colomer 5 min. of reading Abs Leave a comment

At HSN, we know that if you take your training seriously, you cannot neglect specific oblique work. Whether your goal is to improve performance, define your core or enhance stability, choosing the right exercises makes all the difference.

That is why we have prepared a selection of the most effective exercises, with practical tips to help you perform them with proper technique and get the most out of every repetition.

1 Pallof Press

Stand in front of a cable machine adjusted to chest height.
Hold the cable handle with both hands, with your arms extended in front of you.
Extend your arms to one side while resisting the tension from the cable.
The longer you hold the position with your arms extended, the more you will work your abs and obliques.

Muscles worked: obliques, transverse abdominis, core.

Repetitions: 4 sets of 15 reps per side.

HSN tip: exhale as you press and avoid rotating your hips.

2 Cable Woodchopper

Start by adjusting the cable to its highest position and selecting the desired weight.
Stand sideways to the machine, holding the cable handle with both hands clasped together.
Rotate your torso towards the right, moving the weight from one hip to the other.
Repeat the movement, controlling the rotation and keeping your arms and torso aligned.
You can increase the intensity by performing the exercise at a faster pace, for example, by completing the return phase more slowly.

Muscles worked: obliques, serratus anterior, latissimus dorsi.

Repetitions: 3 sets of 20 reps per side.

HSN tip: keep your knees bent and initiate the rotation from your waist.

3 Unilateral Dumbbell Waiter Walk

Start in a standing position, raising the dumbbell overhead and holding it while maintaining a stable, balanced posture.
Step forwards and begin walking slowly, keeping your shoulders level.
Walk for the required distance or time to complete the exercise.
Lower the dumbbell towards your shoulder in a controlled manner, returning to the starting position. Repeat the exercise using the opposite hand.
Keep your abs engaged and your core stable to maximise the benefits of the exercise and help prevent injury.

Muscles worked: obliques, deltoids, core stabilisers.

Repetitions: 5 rounds (8 m out + 8 m back per hand).

HSN tip: place your foot down gently and engage your glutes.

4 Side Plank

Lie on your side with your legs stacked, your knees slightly bent and raised off the floor with the help of a bench.
Use your forearm and the foot on that side to raise your body and distribute your weight evenly.
The arm in contact with the floor should act as a point of balance.
Make sure that your torso performs most of the work during the exercise, rather than your shoulders, while keeping your back and head in a natural position.
Hold the contraction for a few seconds and then return to the starting position in a controlled manner.

Muscles worked: obliques, gluteus medius, shoulders.

Repetitions: 8 rounds of 20 seconds per side (20-second rest).

HSN tip: look straight ahead and press your elbow into the floor.

Remember that it is important to train intensely and use heavy loads whenever possible, while always respecting the correct technique for each exercise. Avoid sudden movements, remain in control at all times and protect your lower back as much as possible.

5 Russian Twist with a Medicine Ball

Sit on the floor with your knees bent and your feet raised, keeping your heels 15 cm off the floor.
Hold the medicine ball (6-10 kg) with both hands at chest height.
Lean your torso backwards until it forms a 45° angle with the floor, keeping your back straight rather than rounded.
Rotate your torso to the right, moving the ball until it touches the floor next to your hip.
Hold for 1 second and then rotate to the left in a controlled manner.

Muscles worked: external obliques, rectus abdominis.

Repetitions: 4 sets of 20 reps (10 per side).

HSN tip: exhale as you rotate and keep your back straight.

6 Mountain Climber

Start in a high plank position with your hands beneath your shoulders and your body forming a straight line from your head to your heels.
Engage your core and glutes to prevent your hips from rising.
Bring your right knee towards your left elbow, crossing the centre line of your body.
Return to the plank position and repeat by bringing your left knee towards your right elbow.

Muscles worked: obliques, transverse abdominis, hip flexors.

Repetitions: 4 sets of 30 seconds.

HSN tip: contract explosively as you cross over and inhale in the neutral position.

HSN Oblique Abs Challenge

In this HSN video, we present you with a challenge that will put your strength and endurance to the test. Get ready to feel your muscles working with every repetition as you train your abdominal muscles intensely.

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