The Ultimate Guide to Strengthening Your Obliques

I’ll be honest—when I first started running, I barely knew what an oblique was.

Side planks? Russian twists?

Nope.

I thought a few crunches here and there were enough.

Here’s the truth.

If you’ve ever felt your form fall apart late in a race—or ended a long run with lower back pain—you’ve probably experienced what I call the “core crash.”

The good news? You can fix it. And it starts with those forgotten side abs.

In this guide, I’ll show you:

• What your obliques do (beyond looking good)
• Why they’re mission-critical for runners
• How to train them in a way that helps—not hurts—your stride

You’ll get the science, a few mini confessions from my own training, and yes—I’ve done the research and even eavesdropped on Reddit threads to bring you what real runners are saying.

By the end, you’ll have a no-BS blueprint to run taller, last longer, and build a core that works just as hard as your legs.

What Are Obliques, Really?

Put your hands on your sides, just below your ribs—that’s your obliques.

There are two sets of them: external and internal, and together they form the muscular straps that keep your torso from wobbling like a noodle when you run.

External Obliques

These guys are the outermost layer—if you’re lean enough, they’re what pop when you twist. They run from your lower ribs toward your pelvis, diagonally. They’re the ones that fire up every time you turn your body or lean sideways.

Fun twist (literally): when you rotate to the right, it’s your left external oblique doing the heavy lifting.

That criss-cross firing is what helps stabilize your spine when you’re turning or running.

These muscles don’t just move you—they hold you together. They support posture, keep your core tight under pressure, and even shield your internal organs.

Basically, your external obliques are like your built-in suspension system.

Internal Obliques: The Hidden Powerhouse

These sit just under the externals, and they run the opposite way—forming an upside-down V. You can’t see or touch them, but they matter a lot.

When you twist, both sides of your internal obliques kick in to stabilize and guide that motion. They also help resist over-rotation, which is huge for runners. If you’ve ever felt your upper body twisting wildly when you’re tired, weak internal obliques might be the reason.

Together, these layers build a 360° core that isn’t just for show—it’s built for performance.

Obliques in Action: Why They Matter for Runners

Your obliques do more than help you twist during yoga. Here’s how they work for you on the run:

Lateral Flexion

Every time you reach down to the side or sway while turning a corner, you’re using your obliques. When you’re on uneven trails or dodging a pothole mid-stride, strong obliques help you stay upright instead of tipping like a shopping cart with one busted wheel.

Forward Flexion

Yes, the “crunch” motion. While the rectus abdominis (the six-pack) takes the lead, your obliques are right there assisting. Going uphill? They’re keeping you from folding backward.

Rotation Control

This one’s massive for runners. Your upper body naturally rotates opposite your legs—right leg forward, torso goes a little left, and vice versa. Obliques make sure that twist is controlled, not floppy.

They’re like the rudder on a boat—guiding just enough movement to stay smooth and efficient.

Stabilization & Anti-Rotation

Maybe the most underrated job: preventing what shouldn’t happen. Obliques stop excessive side sway and torso collapse. Every time one foot hits the ground, your body’s fighting gravity on one side. Obliques help keep your spine straight and your pelvis level.

Without them, all that energy leaks sideways instead of pushing you forward.

You Can’t Spot-Reduce Fat—But You Can Build a Stronger Core

Let’s bust a myth: no, doing a thousand side bends won’t melt off your “love handles.” That’s mostly fat sitting on top of the muscle. You can’t spot-target fat loss—that’s just not how the body works.

But here’s what will happen if you train your obliques smart:

• That area will firm up.
• You’ll feel more stable, more upright, and more confident mid-run.
• Over time, with fat loss and consistent work, that definition will start to show.

Forget vanity. This is about building a body that performs, mile after mile.

How to Use This Oblique Workout For Runners

You’ve got options. Treat these 7 as a circuit—go one after the other. Or pick 3–4 and tack them on after a run or strength session. I like to throw them in after a leg workout, when I’m already gassed—just like late in a race.

Shoot for 2–3 core sessions a week. Consistency beats one “core destroyer” day a month.

Big tip: Quality over quantity. Eight perfect Russian twists beat twenty sloppy ones every time. And don’t forget to breathe—no holding your breath like you’re grinding out a deadlift.

As you train, keep that navel pulled in slightly. That’s your deeper core—your transverse abdominis—doing work behind the scenes.

Let’s get into it.

1. T-Stabilization (Side Plank T-Pose)

How to do it: Start in a plank. Shift your weight to your right side. Rotate into a side plank, stacking feet and raising your top arm so you form a “T”. Hold for 30–60 seconds, keeping hips lifted and obliques tight. Then switch sides.

Sets/Reps: 2–3 rounds. One hold per side = one set.

Why it works: You’re training your side core to resist gravity—just like when you’re on one foot mid-stride. Bonus: it hits shoulders and glutes too.

2. Side Plank Crunch

How to do it: Start in a side plank on your forearm. Top hand behind your head. Bring your top knee and elbow together in front of you, crunching through the oblique. Return to start.

Sets/Reps: 8–10 crunches per side, 2–3 sets.

Why it works: Your bottom side is holding you up while the top side moves. This builds endurance and dynamic strength at the same time. Exactly what you need when you’re twisting or bounding over roots mid-run.

3. Russian Twist

How to do it: Sit down, lean back to 45°. Hold your hands at your chest or grab a weight. Twist side to side, tapping the floor. Lift your feet for more challenge.

Sets/Reps: 12–16 total taps, 2–3 sets.

Why it works: Teaches your body to rotate with control—and more importantly, to stop that rotation. Great for anyone who runs trails or takes tight turns.

4. Lying Side Oblique Crunch

How to do it: Lie on your side, knees bent. Hand behind your head. Crunch your top shoulder toward your hip. Focus on the squeeze—small range, big burn.

Sets/Reps: 10–15 each side, 2–3 sets.

Why it works: You feel exactly where your obliques are firing. Helps find imbalances too—one side weak? You’ll know real quick.

5. Windshield Wipers

How to do it: Lie on your back. Knees up, arms out. Lower legs side to side, like windshield wipers. Stop just before the floor. Pull back to center using your core.

Sets/Reps: 8–10 total reps (one each direction = 1), 2–3 sets.

Why it works: Builds anti-rotational strength. Think of it like putting the brakes on mid-twist. It’s gold for trail runners and anyone wanting better torso control.

6. Around the World (Weighted Trunk Circles)

How to do it: Stand tall with feet shoulder-width apart. I like to turn my toes slightly out and keep a soft bend in the knees—it gives me that solid, ready-to-move stance.

Grab a light weight—maybe a 10 lb plate or kettlebell. No need to go heavy here. Hold it in front of your chest with both hands. Brace your core like someone’s about to smack you in the gut (playfully… hopefully).

Now press the weight overhead—arms straight but not locked—and start circling it around your head, like you’re drawing a halo. Go clockwise first. That means elbows bend and shoulders move as you guide the weight around: right side of your head, behind, left side, then back to the front.

You’ll feel your obliques fire hard to stop you from tipping or twisting. That’s the good stuff. Do 8 to 12 circles, then switch directions and go counter-clockwise.

Sets/Reps: 8–12 circles each direction = 1 set. Do 2–3 sets.

You can go heavier later, but smooth control beats brute strength. No wild swinging—this is about staying steady while things move around you.

Why it works: This move hits your core from all angles. Perfect for runners—especially if you trail run or deal with uneven terrain. Your core’s job is to keep you upright and moving forward, no matter what’s going on underfoot.

7. Spiderman Push-Up

No spiders, I promise—but it does make you feel like you’re climbing walls. This one’s a full-body grind: chest, arms, shoulders, obliques, and a core that’s on full alert.

How to do it: Start in a solid push-up position. Hands a bit wider than shoulders, legs back, body in a straight line. Can’t do regular push-ups yet? No big deal—drop to your knees. It still works.

Now, as you lower into the push-up, bring your right knee toward your right elbow, like you’re crawling sideways up a wall. Keep it close to your body—your right obliques are gonna crunch like mad. At the bottom of the push-up (just above the floor), pause for a sec, then push back up and return your foot.

Switch sides on the next rep: left knee to left elbow.

If it’s too much, skip the push-up and just hold a high plank while driving the knees. Once you’ve built up a bit more strength, add the push-up back in.

Sets/Reps: Each rep = one push-up and one knee drive. Do 8–10 reps total (4–5 each side), for 2–3 sets. And don’t let your form go to trash—better to do five good ones than ten sloppy reps. If your form fades, switch to plank knee drives and finish strong.

Why it works: This is runner gold. Every time that knee comes up, your obliques light up. Meanwhile, your arms, chest, and shoulders build the strength to hold good form—even when you’re tired mid-run.

Wrapping It Up: Your Oblique Routine in Action

And there you have it—the full breakdown of the seven oblique moves I rely on. Whether you’re a beginner or a seasoned runner, these core tools are your insurance policy for better posture, stronger form, and fewer late-run wobbles.

Here’s how to use them:

• New to this stuff? Start with 3 or 4 moves from the list. Focus on clean reps and how each one feels.

• Already got a strong core game? Hit all 7 in a row. Boom. One 20–30 minute workout that’ll leave your sides sore in the best way.

Quick Coaching Tips

• 2–3 sessions per week is plenty. Your core needs recovery like any other muscle. If you went hard on Monday, give it a break Tuesday.

• Make it harder when it gets easy. Add reps, slow things down, or add weight when bodyweight feels too light.

• Form over ego. Twisting too far or rushing leads to tweaks. Controlled moves build strength, protect your back, and train good habits.

Let’s Get Real — Your Turn

Now it’s your move. Pick two of these exercises and give them a shot in the next 24 hours.

No fancy setup, no perfect timing. Just commit to it. Do it after an easy run or while watching Netflix. Doesn’t matter. Just start.

Then, pick two more for later this week. Add them after your cross-training day or recovery jog.

These don’t have to be perfect sessions—just consistent ones.

Let me know how it feels. Are you noticing more control? Less wobble? Better posture? Drop a comment or DM me. Let’s make this a conversation. You train better when you train with purpose.

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The 7 Best Oblique Exercises To Try – Conclusion

There you have it.

The above oblique exercises workout routine is all you need to build strong and powerful side abs. Just make sure to perform the seven side abs exercises on a regular basis while staying within your fitness level the entire time.

In the meantime thank you for dropping by.

Keep Running Strong

David D.