7 Exercises to Tone Your Oblique Muscles

Written by
Cat Perry
Strong oblique muscles translate to a better body in a number of ways. They support the spinal column, reduce risk of type 2 diabetes (which is commonly linked to excess abdominal fat), and improve performance in physical activities involving quick movements and twisting.

Of course, they look great, too. The highly sought-after V-shape is often a byproduct of a healthy diet and toned obliques.

Say goodbye to standard crunches, and try these fat-burning exercises that target the oblique muscles.

Note: Suggested weights, reps and sets will vary drastically depending on your strength. Start light and adjust accordingly.
1. Bicycle Crunch
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Lie face-up on the floor with your legs straight. Place your hands behind your head and press your elbows out.

Lift your right leg about six inches off the floor and bend your left knee at about 90 degrees. Simultaneously crunch your torso upward and reach your right elbow toward your left knee. Hold for a count.
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Bicycle Crunch Part 2
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Next, straighten your left leg until it's about six inches off the floor and bend your right knee to about 90 degrees. Crunch your torso and left elbow to the right knee to complete one rep.
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2. Single-Leg Side Plank
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Get into a side plank or elbow plank position on your left side. Stack your right foot on top of your left foot.

Lift your hips so your body forms a straight line. Rest your right hand on your right thigh, or in front of you on the floor for extra support. Raise your right leg as high as you can, and your right hand upward until it's nearly perpendicular to the floor. Attempt to lift your hips just a bit higher to squeeze at the top. Return your hand and leg down until your body forms a straight line.

To increase the oblique recruitment, do this exercise on the rounded side of a Bosu ball. Additionally, before returning to the starting position, try bringing your knee and elbow in toward your chest.
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3. Rotating Side Plank
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Get into a plank position with your hands shoulder-width and your feet hip-width apart. Grasp a dumbbell in your right hand, and make sure your body forms a straight line from the top of your head to your heels.

Tighten your core and twist your torso to the right, lifting the dumbbell upward until your arms form a straight line. Gaze up toward the dumbbell.
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Rotating Side Plank Part 2
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Next, arch your right hand back underneath your body and past your left shoulder. Hold for two counts. Continue on the same side for desired reps before switching sides.
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4. Spiderman Push-Up
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Get into a plank position with your hands shoulder-width apart and your feet hip-width apart. Make sure your body forms a straight line from the top of your head to your heels.

Tighten your core and bring your right knee toward your right elbow. Squeeze at the top and hold for a count. Return your foot to the floor and repeat on the opposite side to complete one rep.

Note: To make it more difficult, perform a push-up with your knee out to the side, keeping your elbows close to your sides.
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5. Cross-Body Mountain Climber
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Get into a plank position with your hands shoulder-width apart and your feet hip-width apart. Make sure your body forms a straight line from the top of your head to your heels.

Tighten your core and lift your right knee underneath you toward your left elbow. Keep your eyes downward.

Return your right foot to the starting position and repeat on the left to complete one rep.
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6. Russian Twist
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Sit with your knees bent at about 90 degrees. Hold a medicine ball, dumbbell or kettlebell with both hands.

Lean back until your back is 45 degrees from the floor. Tighten your core and gaze forward. Keeping your arms as straight as possible, twist your torso to the right. Your eyes should follow the weight.
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Russian Twist Part 2
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Return to the center but don't pause; continue to the left side to complete one rep.

Note: The straighter your arms and the farther back you lean, the more challenging the movement will be.
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7. Dumbbell/Kettlebell Side Crunch
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Stand with your feet hip-width apart. Point your right foot slightly outward and your left foot forward. Hold a dumbbell or kettlebell in your right hand.

Lift your left hand to the sky as you brace your abdominal muscles. Slowly crunch to the right, lowering the weight down as far as you can go while keeping your hips aligned and facing forward. Hold at the bottom for a count.

Use your abs to lift your torso back up to the starting position. Keep your left hand raised above your head throughout the movement. Switch sides after completing desired reps on your right side.
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Cat Perry
Author Bio
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Cat Perry is a fitness magazine deputy editor and writer, and a fit-travel blogger, covering breakthroughs in exercise, gear, action sports, wellness, nutrition and travel. Her work has appeared in Men's Fitness, MSN, Muscle & Fitness Hers, Muscleandfitness.com, Dealnews.com, and Pride Life.

Her blog, Over and Outside, features her experiences as she travels the globe to find the latest trends in fit, healthy and adventurous living. To unwind, she enjoys kayaking, hiking, trail running, and pushing limits while strength training.

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