Top Oblique Exercises For Women

The oblique muscles are often overlooked when it comes to core training. However, they play a crucial role in everyday activities and maintaining a strong, toned midsection. For women, incorporating oblique exercises into their fitness routine can improve posture, reduce the risk of back injuries, and help achieve a more defined waistline. In this blog, we will explore the top oblique exercises for women, which can easily be incorporated into any workout routine.

Oblique Exercises for Women Strengthen and Sculpt Your Core

Russian Twists

Russian twists are a fantastic oblique exercise that targets the entire core, with emphasis on the oblique muscles. They can be performed with or without added weight, depending on your fitness level.

How to do it:

Sit on the ground with your knees bent and your feet flat on the floor.

Lean back slightly, keeping your back straight and core engaged.

Hold a weight, if desired, with both hands at chest level.

Twist your torso to the right, bringing the weight towards the ground near your hip.

Reverse the motion, twisting to the left side.

Continue alternating sides for 12-15 reps per side.

Side Plank with Hip Dip

The side plank is a challenging core exercise that targets the oblique muscles, and adding a hip dip increases the intensity oblique exercises for women.

How to do it:

Begin in a side plank position, with your left forearm on the ground and your feet stacked.

Ensure your body is in a straight line from head to toe, and engage your core.

Lower your left hip towards the ground, then lift it back up to the starting position.

Complete 10-12 reps on each side.

Bicycle Crunches

Bicycle crunches are a classic exercise that works the entire core, with an emphasis on the obliques.

How to do it:

Lie on your back with your hands behind your head and your knees bent.

Bring your right knee towards your chest and twist your upper body to bring your left elbow towards your right knee.

Straighten your left leg out, keeping it elevated off the ground.

Switch sides, bringing your left knee towards your chest and twisting your right elbow towards it.

Continue alternating sides, performing 12-15 reps per side.

Standing Oblique Crunch Exercises For Women

This standing exercise helps strengthen the oblique muscles and improves balance.

How to do it:

Stand with your feet shoulder-width apart and your hands behind your head.

Lift your right knee up and out to the side while simultaneously bending your torso to the right, bringing your right elbow towards your right knee.

Return to the starting position and repeat on the left side.

Continue alternating sides for 10-12 reps per side.

Windshield Wipers

Windshield wipers are an advanced oblique exercise that targets the entire core.

How to do it:

Lie on your back with your arms out to the sides for support.

Lift your legs straight up towards the ceiling and engage your core.

Slowly lower your legs to the right side, keeping them straight and together.

Pause briefly, then lift your legs back up to the center.

Lower your legs to the left side and repeat.

Perform 8-10 reps per side.

Oblique V-Ups Exercises For Women

Oblique V-ups are an intense exercise that targets the oblique muscles and helps improve core stability.

How to do it:

Lie on your right side, with your legs stacked and your left hand behind your head.

Engage your core and lift your upper body and left leg simultaneously, trying to touch your left elbow to your left knee.

Slowly lower back down to the starting position.

Perform 10-12 reps on each side.

Spiderman Planks

Spiderman planks are a variation of the traditional plank exercise that specifically target the obliques while also working the entire core.

How to do it:

Begin in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.

Bring your right knee towards your right elbow while maintaining a strong plank position.

Return your right foot to the starting position and repeat on the left side. For oblique exercises for women

Continue alternating sides for 10-12 reps per side.

Diagonal Mountain Climbers

Diagonal mountain climbers are a dynamic, high-intensity exercise that targets the obliques and provides a cardiovascular workout.

How to do it:

Begin in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.

Bring your right knee towards your left elbow, crossing your body diagonally.

Quickly switch legs, bringing your left knee towards your right elbow.

Continue alternating sides, performing 12-15 reps per side.

Seated Leg Lifts with Twist: Oblique Exercises For Women

This exercise targets the obliques and lower abs while also engaging the hip flexors.

How to do it:

Sit on the ground with your legs extended in front of you and your hands placed behind your hips for support.

Lift your legs slightly off the ground and engage your core.

Bend your right knee and bring it towards your chest while simultaneously twisting your torso to the right.

Straighten your right leg and repeat on the left side.

Continue alternating sides for 10-12 reps per side.

Dumbbell Side Bends

Dumbbell side bends are a simple yet effective oblique exercise that can be performed with a light to moderate weight.

How to do it:

Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.

Keep your left hand on your hip or behind your head.

Slowly bend to the right, lowering the dumbbell towards your knee while keeping your back straight.

Engage your left oblique to return to the starting position.

Complete 12-15 reps on each side.

Incorporating oblique exercises into your fitness routine can provide numerous benefits for women, including improved posture, reduced risk of back injuries, and a more sculpted waistline. By adding these 10 oblique exercises to your workout regimen, you’ll be well on your way to achieving a stronger, more toned core. Remember to always consult with a fitness professional or healthcare provider before beginning any new exercise program, especially if you have any pre-existing health conditions or concerns.