Top 5 Exercises for Oblique Strength

The obliques are your rotational core muscles. They are located on the sides of your abdomen. These muscles are responsible for rotating and flexing the trunk. There are two groups of oblique muscles: the external obliques and the internal obliques.

The external obliques are the larger of the two groups of oblique muscles. They are located on the sides of the abdomen, just below the ribcage. The external obliques are responsible for rotating and flexing the trunk. They sit right next to the internal obliques and very much work together.

The internal obliques are located beneath the external obliques, on the sides of the abdomen. These muscles are also responsible for rotating and flexing the trunk, but in the opposite direction of the external obliques. The internal obliques also work together with the transverse abdominis, a deep abdominal muscle, to compress the abdominal contents.

To really see the functional use of the obliques, imagine a boxer rotating as they punch, and the obliques activating as part of that explosive rotation. The same is true when a tennis player serves, the rotation is very much part of the serve strength and power. Imagine a golfer rotating over the ball, you can see how swing power comes partly from the core and obliques.

At Surrey Physio, we rarely see injuries to the obliques. Most people who see us want to strengthen their obliques for athletic performance, especially elite athletes. We sometimes see rib pain across the 11th or 12th rib that is anatomically in a very similar position to the obliques. However, the obliques are rarely injured. They do sometimes suffer with bruising due to impact. It’s highly unusual to see a torn oblique muscle as the overlapping nature of the internal and external obliques make them very resilient. If you do feel you have sustained an oblique injury, come to see us for assessment. If there has been no mechanism of injury, then first see your GP to rule our other causes such as referral from internal organs.

Our Top 5 Oblique Strength Exercises:

1. Oblique Crunch 1: Lie on your back with your knees bent, and perform a crunch by sitting-up and reaching for the outside part of your knee. You should make sure your shoulder blades just lift off the floor. This exercise helps to strengthen the abdominal and oblique muscles. Repeat ten times each side, for three sets.

2. Oblique Crunch 2: Lie on your back with your knees bent and resting to one side of your body, and perform a crunch by sitting-up and reaching for the outside part of your knee with your elbow on the same side. You should make sure your shoulder blades just lift off the floor. This exercise helps to strengthen the abdominal and Oblique muscles. Repeat ten times each side, for three sets.

3. Oblique Cable Crunch: Kneeling on the floor, or sitting on a bench, grasp the handle of a cable machine and hold it over one shoulder. Crunch by contracting your abdominal muscles to flex and rotate your spine towards your opposite knee. This will also strengthen your oblique muscles at your sides. Repeat ten times each side, for three sets.

4. BOSU Oblique Throw: Stand on a BOSU ball curved side. Ask a partner to throw you a ball. Contract your deep abdominal muscles to stabilise yourself as you catch the ball. Rotate your torso to throw the ball back, helping to contract your Oblique muscles. A weighted ball can be very effective, such as a medicine ball. To progress: turn the BOSU ball over to stand on the flat side, or use a wobble board. This improves co-ordination and leg strength. Repeat ten times each side, for three sets.

5. Oblique Bench Crunch: Lie on your back with your knees bent and resting on a bench, and perform a crunch by sitting-up and reaching for the outside part of your knee with your elbow on the opposite side. You should make sure your shoulder blades just lift off the floor. Repeat each side. This exercise helps to strengthen the abdominal and oblique muscles. Repeat ten times each side, for three sets.

The obliques are important rotational core and spinal muscles. Strengthening them could help give you a significant athletic advantage, including generating more power, speed and stability. They also help to maintain a strong core, and really are an important part of rehabilitation.

(Physios and Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page. Follow us on Instagram: @surreyphysio or Facebook www.facebook.com/surreyphysio).