Strength training
Oblique Exercises: 9 Moves for Stronger Side Abs (No Equipment)
Published October 20, 2026
The best oblique exercises train the side abs to resist and control rotation and side-bending: side planks, Pallof presses, suitcase carries, plus a few rotation moves like cable woodchops and bicycle crunches. Two to three short sessions a week build a stronger, more stable trunk; love handles shrink only with overall fat loss.
What the obliques do
| Muscle | Role |
|---|---|
| External obliques | Rotate the trunk, bend sideways, compress the belly |
| Internal obliques | Same, working with the opposite external oblique |
| Together | Stabilize the spine when lifting, throwing, running |
9 oblique exercises
| # | Exercise | Equipment | Dose |
|---|---|---|---|
| 1 | Side plank | None | 3 × 20-45 s/side |
| 2 | Side plank with hip dips | None | 3 × 10/side |
| 3 | Bicycle crunch (slow) | None | 3 × 12/side |
| 4 | Dead bug | None | 3 × 8/side |
| 5 | Suitcase carry | Dumbbell or bag | 3 × 30 yd (27 m)/side |
| 6 | Pallof press | Band or cable | 3 × 10/side |
| 7 | Cable or band woodchop | Band or cable | 3 × 10/side |
| 8 | Russian twist (controlled, light) | Optional plate | 3 × 10/side |
| 9 | Hanging oblique knee raise | Bar | 3 × 8/side |
6-week plan (3× per week, 10 min)
| Week | Workout |
|---|---|
| 1 | Side plank 3 × 20 s/side · Bicycle 3 × 10/side |
| 2 | Side plank 3 × 30 s/side · Dead bug 3 × 8/side |
| 3 | Hip dips 3 × 10/side · Pallof press 3 × 10/side |
| 4 | Suitcase carry 3 × 30 yd/side · Woodchop 3 × 10/side |
| 5 | Side plank 3 × 45 s/side · Pallof press 3 × 12/side · Bicycle 3 × 15/side |
| 6 | Hanging oblique raises 3 × 8/side · Suitcase carry heavier · Woodchop 3 × 12/side |
Do oblique exercises burn love handles?
No. In a controlled trial, six weeks of ab exercises without dietary change did not reduce belly fat compared with a control group (Vispute et al., 2011). Love handles shrink with an overall calorie deficit, protein and full-body training: how to lose belly fat.
Will heavy side bends make my waist wider?
Obliques can grow like any muscle, but for most people moderate oblique training has a small visual effect compared with body fat. If you want a narrower look, keep loads moderate and focus on fat loss.
Common mistakes
| Mistake | Fix |
|---|---|
| Fast, jerky Russian twists | Slow, controlled, light |
| Hips sagging in side planks | Stack hips, squeeze glutes |
| Only crunch-style moves | Add anti-rotation (Pallof, carries) |
| Training through back pain | Pain-free variations, see a physical therapist |
Complete core work: core workout, lower ab workout, ab workout.