7 Best Oblique Exercises to Put the Finishing Touches on Your Six-Pack

1. Cable Wood Piece

Why Does It Work?

Side crunches without weights are a good move to get some engagement with your obliques, but if you always train them this way, they probably stopped responding long ago. Adding some weight will help revitalize these muscles. And before you say that: No, resistance training for your abs will not result in a thick, blocky midsection. This movement is an integral part of the abdominal oblique exercise.

How to:

1. Tie the rope to the cable tower and move the cable to the highest pulley position.
2. Grab both handles of the rope and then kneel on one knee with your shoulders perpendicular to the pile.
3. With arms extended over the opposite shoulder, look straight ahead and pull the rope across your body, completing the movement at waist level.
4. Slowly return the weight to the starting position and repeat the movement.
5. Make sure to keep your core and abs tight at all times.
6. Try 3-4 sets of 8-10 controlled reps, followed by a lighter set of 20-25 reps.

2. Vine Oblique Raising

Why Does It Work?

Hanging knee raises suck. It's murder on your hard-earned calluses, it strains your shoulders, and the wobble is hard to eliminate. But great rewards await those willing to master their abs. By bringing your pelvis towards your ribcage, you emphasize the lower half of your abdominal muscles. And when you add in the slight bending required in this oblique rise, you'll truly experience what advanced oblique work should feel like.

How to:

1. Start in a full hang from a pull-up bar.
2. Use your lats to lift your knees.
3. Lift your legs towards your right armpit, then hold the contraction.
4. Return to the starting position in a controlled manner, then repeat the movement on the other side.
5. Try alternating sides for a set of 10-12 reps for 3-4 sets.

3. High Pulley Bent Cable Cracking

Why Does It Work?

Again, side sit-ups on the floor will only get you so far. You can repeat this move in a kneeling position with this effective oblique exercise. The deciding factor here is added resistance, which is probably the missing element of your oblique workouts.

How to:

1. Set up the high roller cable machine by attaching a D-arm and selecting the weight you want to use.
2. Starting on your right side, gently grasp the handle behind your head with your feet shoulder-width apart.
3. Squeeze your right oblique muscles hard to pull the weight down and hold for maximum contraction before resisting lifting the weight up.
4. Do all reps on one side before switching. Perform 3-4 sets of 10-12 repetitions.

4. Kneeling Med Ball Partner Twist

Why Does It Work?

You know the only thing better than incline training? Do oblique training with a friend. This backbend move, taken from high school physical education class, will work the oblique muscles with rotation and resistance.

How to:

1. You and your partner kneel as far apart but as close together as possible.
2. Keep your abdominal muscles contracted and hold the ball with perfect posture, then slowly bend to one side and pass the ball to your partner.
3. Turn to the other side to receive the ball.
4. Continue for 30-90 seconds, going in one direction.
5. Repeat, going in the other direction.

5. Lying Leg Bent Down Throw

Why Does It Work?

While your partner is at hand, you may want to enlist him for another oblique chopping move. You may already be familiar with “throws,” in which a partner flings your ankles toward the floor while resisting with all the strength your lower abs can muster. This is its evil, indirect-focused cousin.

How to:

1. Lie with your back on the floor and place your head between your standing partner's feet.
2. Reach behind you and hold your partner's ankles or calves securely with your hands. This provides leverage and stability while performing the exercise.
3. Bend your knees slightly and slowly lift your legs towards your partner.
4. Allow your hips to lift off the floor as you lift your ankles towards your partner's chest. Then the fun begins.
5. Have your partner throw your legs forcefully down, to the left or to the right, changing direction each time.
6. Resist the force by trying as hard as you can to keep your ankles on your chest and don't let your feet touch the ground.
7. Try 2-3 sets of 12-16 repetitions, going 6-8 times on each side.

6. Bike Crack

Why Does It Work?

Is your bike cracking? You are doing wrong. We see this every day, men cruising down these sets with the strength of a real-life cyclist running uphill. Abs disabled, no extensions. Here's a simple solution to this potentially effective exercise: Slow down, buddy. Think of it as an oblique twist.

How to:

1. Lie face up on your mat and place your hands behind your head, supporting it lightly with your fingers.
2. Draw your knees towards your chest and lift your shoulder blades off the floor without pulling your neck.
3. Turn to the left, bringing your right elbow towards your left knee while completely straightening the other leg.
4. Pause for a count, then switch sides, bringing left elbow toward right knee.
5. Make this exercise harder by extending your legs fully in the starting position, keeping your feet six inches off the floor and starting your reps from there; Your feet should return to this fully extended position each time. Controlling your reps in this way will reduce the amount of effective work you can do.
6. Try 3-4 sets of 10-12 total repetitions (5-6 on each side).

7. Russian Twist

Why Does It Work?

Russian twists engage your lower abdominal muscles to stabilize your body in the starting position before releasing your obliques to do all the twists. The good (or bad) news is that there is room for more advanced variations along with resistance. You can rest assured that your obliques will enjoy plenty of muscle building along the way.

How to:

1. To start, sit on the floor, cross your ankles and lower your upper body to about 45 degrees.
2. If you're starting with just your body weight, extend your arms out in front of you, approximately parallel to your thighs.
3. As you exhale, turn your torso to the right as much as possible.
4. Hold the contraction for a second, then return to the starting position as you exhale.
5. Now move to the opposite side, applying the same techniques you did to the right side.
6. To make this move more challenging, you can hold a dumbbell, medicine ball, or weight plate fully extended, or do it on a bench. Aim for 3-4 sets of 16-18 repetitions total.
7. Keep your rep pace moderate and make sure to deliberately stop before moving to the other side on each rep.