Best Oblique Exercises For Men And How To Do Them

The oblique muscles are often neglected in core workouts and six-pack builders. The truth is, you need to do some oblique strengthening or you could end up with a lower back injury. Many people say working too much on the oblique can ruin your appearance; however, some of these exercises are a must for your workout routine, to properly strengthen your core.

Which Are The Best Oblique Exercises For Men?

1. The Cross Crunch
2. Dumbbell Side Dips
3. Jackknife

Cross Crunch

This is a great oblique exercise for the internal and external oblique. To correctly perform this exercise:

• Lie on your back, with your feet on the floor and hands behind your head;
• Cross your right leg over your left one so the ankle of the right foot is on the thigh of the left leg;
• Lift your shoulder blades off the floor, exhaling as you lift;
• When you reach halfway up, rotate your torso so that the left elbow is inclined towards the right knee;
• Hold this position for a second, and then lower back to the starting position;
• Do 8-12 sets and then switch over to the other leg crossed.

The following video gives a quick tutorial on how to do the cross crunch:

Dumbbell Side Dips

The dumbbell side dips or bend is an abdominal exercise that focuses on the external oblique. Complete one to two sets of between 10 and 25 repetitions; if you are able to pass 25 at a time, you may not be performing the exercise properly and are bending too quickly. Make sure each movement is slow and controlled for maximum effect. Carry out the exercise as follows:

• Stand upright, holding a dumbbell in each hand;
• Slowly bend to the left side while exhaling, going as low as you can;
• Take care not to twist your torso;
• Contract the oblique on the opposite side from the one which you are bending down;
• Inhale while you straighten back up;
• Similarly, bend to the right side, exhaling as you go as low as you can.

You can view how to perform the dumbbell side dip in this video tutorial:

Jackknife

This is a type of crunch exercise that uses breathing and full body extension to help engage the oblique muscles. To do this exercise:

• Lie down on your back on an exercise mat, with your arms extended beyond your head;
• Simultaneously, raise your arms and legs upwards while exhaling, touching your fingertips to your toes if possible;
• When you bring your arms and legs back down, inhale;
• Complete a set of 10 repetitions.

The correct way to do the jackknife crunch can be learned from the video below:

There are many oblique muscle exercises which should be done in moderation, so that you don’t overdevelop them and get weirdly shaped abs – the object is to never get a thick looking waist! However, without oblique muscle exercises, the spine and lower back would not get exercised in all the directions it needs to. Oblique exercises help carry outside bends and twist workout portions without risking lower back instability.