How to work obliques without equipment?

Do you want to tone or firm up your waistline? Then you need to tone the muscles on the sides of your trunk - the obliques! These muscles, located on the sides of the abdomen, play a key role in achieving an athletic figure, as well as contributing to core stability and better posture. By strengthening them, you'll tone your abdominal muscles and give the illusion of a slimmer waistline. And by incorporating targeted exercises into your abdominal program, you can boost your sporting performance and reduce the risk of injury in this area. If your aim is to slim your waist and say goodbye to love handles, this is the muscle to target first. We've put together a complete guide to working your obliques - without equipment. Because yes, it is possible to get a flat, toned stomach without going to the gym or using machines.

Understanding the oblique muscles

Before looking at bodybuilding exercises for the obliques, it's useful to understand what role these muscles play.

The obliques are divided into two parts: obliques and internals. The former are located on the outer part of the flanks and are closest to the surface. The internal obliques lie deeper under the external obliques. The external obliques allow rotation and lateral flexion of the trunk, while the internal obliques work in synergy to stabilize the trunk and assist rotational movements.

These muscles are essential for everyday activities such as turning the torso, lifting objects or even walking. In sports, strong oblique muscles are very useful for movements such as golf swings, boxing punches or athletics throws.

For strength training, strengthening the waist improves posture and sheathes the trunk. A strong waist protects the lower back and reduces the risk of pain. Many movements also require a well-sheathed waist to lift or move loads efficiently. This is the case with deadlifts, squats and standing press-ups, all exercises that require core strength. Not to mention all one-sided movements requiring stability and balance. Finally, from an aesthetic point of view, most people who go to the gym are looking to make them more visible, and well-defined oblique muscles go hand in hand with sculpted abs.

Working the obliques without equipment is perfectly possible and even recommended. After all, most people don't want to thicken this area. Here's a selection of the best oblique exercises using rotation, lateral flexion or stabilization movements. Accompanied by tips on how to perform the movements correctly and make progress.

The best oblique exercises without equipment

Here are some effective exercises that target the obliques and can be performed without any equipment. Each exercise is described with its technique, benefits and personal tips for maximum results.

Crunch with rotation

Here's a particularly interesting exercise for targeting the oblique muscles as well as the rectus abdominis, the famous "chocolate bar". Simply lie on your back, knees bent, feet flat, hands behind your head, and lift your shoulders towards one knee. Inhale on the way down, and exhale on the way back up. Work on one side, then the other. By rotating the torso and contracting the abdominals, you strengthen not only the obliques, but also the rectus abdominis and the transverse (deep muscle). This complete and safe exercise can be weighted to increase intensity. You can do sets of 12 to 20 repetitions per side, depending on your level.

Lateral sheathing

An excellent home exercise, ideal for toning and firming your abdominals, especially the obliques. All you need to do is hold your body sideways in an upright position. To perform this side plank exercise, lie on your side - on a mat if possible - with one forearm on the floor (elbow aligned below the shoulder). Legs straight, feet one on top of the other (or staggered for greater stability). Contract the abdominals and lift the hips to form a straight line from the head to the feet. Hold the position while breathing calmly, and avoid letting your hips sag. Start with 15 to 30 seconds on each side, and increase progressively.

Dynamic side board

The side plank hip-up involves the obliques and deep abdominal muscles. This dynamic variation on the static side plank is an effective abdominal exercise for firming and slimming the waist, as well as strengthening the core and improving stability. To do it correctly, lie on your side on a mat, legs straight and aligned. Start in a side plank position, with your shoulder above your elbow and your body in a straight line. Lower your hip without letting it touch the floor, then bring it back to the side plank position. Inhale on the way down, and exhale on the way back up. The up-and-down movement should be fluid and controlled. Do your series on one side, then switch sides without pausing. You can do sets of 8 to 20 repetitions per side, depending on your level.

Russian Twists

This classic exercise stimulates the obliques by rotating the torso. Russian twists target the external and internal obliques, while engaging the transversus abdominis for stability. To perform this abdominal exercise correctly, sit on the floor, knees bent and feet flat (or slightly off the ground for greater intensity). Tilt your torso slightly backwards, keeping your back straight and waist sheathed. Contract your abdominal muscles and turn your torso to the right, then to the left, keeping your hands in front of you. Exhale as you rotate, and inhale as you return to center. Do 10 to 15 repetitions per side. The rotational crunch is a better alternative to russian twists for people with a lower back or previous injury.

Alternating heel touches

The ankle touch, also known as "Heel Taps", is a perfect abdominal exercise for beginners. It focuses on the obliques and is not very difficult to master. It involves touching one heel and then the other with your hands. To perform the heel-touch exercise correctly, lie on your back on a mat, knees bent at about 90 degrees and feet flat on the floor, hip-width apart. Keep your arms at your sides, palms down. Contract your abdominals, obliques in particular, and lean to one side to touch your right heel with your right hand. Return to center, and bend to the other side to touch your left heel with your left hand. Exhale as you touch the heel, and inhale as you return to center. The movement should be performed in a fluid, controlled manner, without rushing. Do 15 to 20 repetitions per side, depending on your level.

Illustration: https://www.inspireusafoundation.org/wp-content/uploads/2022/12/alternate-heel-touchers.gif

Abs wipers

The "windshield wiper" abs are highly effective for strengthening the obliques with a rotating movement of the hips. The exercise sounds simple, but it's more difficult than it looks. It's a very complete exercise that effectively engages the rectus abdominis and obliques, as well as involving the hip flexors and glutes, and improving lower back mobility. To do it properly, lie on your back, arms in a T-shape for stability, and lift your legs to 90 degrees (legs straight or slightly bent). Gird your chest and rotate your legs to the right, slowly lowering them to the floor without touching it. Return to the center, then pivot to the left. Keep your upper back and shoulders glued to the floor, and control the descent to avoid jerks. Perform 10 to 12 repetitions per side.

What oblique abdominals program should I do ?

Now that you've got a list of the best abdominal and oblique exercises in particular, you're wondering how to put it all together. An effective training program starts with basic movements that work the abdominals overall, and ends with exercises that target your weak points. Here's an example of a 20-30 minute workout without equipment, to be performed 2-3 times a week, to strengthen the abdominals with a strong emphasis on the obliques.

• Crunch with rotation: 3 x 15
• Dynamic side plank: 3 x 15
• Abs wipers: 3 x 12

FAQ : abdominal training

Q: Is it possible to overwork the obliques ?

Yes, like any muscle, the obliques can be overworked. It's important to take time to recover and listen to your body. So don't do crunches every day, and no more than 3 sessions a week.

Q: Do oblique exercises help reduce love handles ?

Yes and no. Yes, because body-sculpting and oblique exercises help to reduce waist circumference. And no, because to get rid of fat, you need to go on a diet. In both cases, you'll lose centimetres off your waistline, but the results will be much better if nutrition follows. Reducing love handles requires a balanced diet to eliminate the fat around the waist.

Q: How often should I work on my obliques ?

It is generally recommended to train the obliques 2 to 3 times a week, but this can vary depending on the level and intensity of the sessions. A session with high volume and/or intensity will require more recovery time. Even more so if you weight down the exercises.

Q: Can I do oblique exercises every day ?

No! It's not generally recommended to target the same muscle group every day, for reasons of recovery.

Q: Are oblique exercises suitable for beginners ?

Yes, there are oblique exercises suitable for absolute beginners, such as the ankle touch. Start gently and gradually increase the intensity.

Q: Can oblique exercises help relieve back pain ?

Yes, strengthening the obliques can support the spine and potentially relieve certain types of back pain. However, it's important to discuss this with a doctor or sports specialist. Doing too many crunches is not recommended when you have hernias or a weak lower back. Russian Twists even less so.

Q : Why weight for oblique exercises ?

When the exercise becomes too easy, you can add ballast. This is also the case if you want to thicken your waist or improve your sporting performance. In general, it's not advisable to add too much ballast to abdominal exercises to avoid thickening the waistline. A question of aesthetics. As these muscles are rather thin, the risk remains limited. It's mainly the fat that adds size..

Finally

Working your obliques without equipment is very simple, and floor exercises are quite effective. They'll help you target your obliques while strengthening your abdominal sheathing and posture. Remember, regularity is the key to visible, lasting results. And if your goal is to lose waistline, remember that what's on your plate counts for a lot.