Bodyweight · Obliques
There are 11 bodyweight exercises for the obliques here: 5 compound movements and 6 isolation exercises, beginner to intermediate level. Good places to start: Forearm Side Plank Twists and Side Bridge. By level: 4 beginner and 7 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
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There are two layers: the external obliques, whose fibres run down and in like hands in your pockets, and the internal obliques underneath, running the opposite way. Working together with the other core muscles, they rotate the torso, bend it sideways and brace the spine.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Pair one rotation exercise with one side-plank variation. Standing cable and woodchop patterns carry over well to sports that involve throwing, swinging or turning. Beginners can start with side planks and slow bodyweight twists before adding a cable, plate or ball.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the obliques, also working the abs, lats and shoulders.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner isolation bodyweight exercise for the obliques, also working the abs.
Beginner compound bodyweight exercise for the obliques, also working the abs, chest and hamstrings.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Intermediate isolation bodyweight exercise for the obliques, also working the abs and quadriceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the hamstrings, obliques and quadriceps, also working the glutes, abs and adductors.
Intermediate isolation bodyweight exercise for the obliques, also working the abs.
Free GymStreak calculators that go with obliques training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
