You can’t crunch your way to defined obliques.
Those standard ab moves? They’re missing the muscles that run along your side hips.
Today’s side oblique workout is all about targeting those deep abs with twists, dips, and rotations that actually hit the right spots.
Five exercises, 10 minutes, and no equipment needed—just you and a soft surface to work on.
Ready to feel that burn? Let’s do this!
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Plank Hip Dips
This one’s a staple in any side oblique workout for a reason—it seriously fires up those deep abs.
You’ll start in a forearm plank, then drop one hip almost all the way to the floor before squeezing back up to center.
The key here? Really focus on that mind-to-muscle connection as you come back up. That squeeze is where the magic happens!
How to perform:
- Start in a plank position resting on your elbows.
- Ensure your body forms a straight line.
- Engage your core by imagining your belly button is pierced and pulled toward your spine; do not let your belly hang down.
- Rotate your torso to drop one hip down towards the floor.
- Go almost all the way to the floor with your hip.
- Squeeze your core muscles to bring your hips back up to the center starting position.
- Rotate and drop your hip to the other side, repeating the movement.
Elbows to Knees Plank
Time to add some movement to that plank position! For this oblique exercise, you’ll drive your knee out to the side to meet your elbow.
Here’s the trick: flare that knee outward instead of keeping it pointed down. This small tweak helps you actually target those obliques instead of just going through the motions.
Try to keep your body as still as possible—only your leg should be moving.
How to perform:
- Begin in an elbow plank position.
- Keep your hips and “booty” in line with the rest of your body; avoid lifting them too high.
- Bring one knee up toward the elbow on the same side.
- Focus on flaring your knee out to the side rather than keeping the leg underneath your body.
- Aim to make the knee physically touch the elbow.
- Return the leg to the center plank position.
- Repeat the movement with the other leg.
- Try to keep your body still and stable, moving only the leg.
Wipers
Now you get to lie down—but don’t let that fool you! This ab and oblique workout move is sneaky hard.
You’ll keep both knees bent and drop your legs side to side in a controlled motion. Imagine you have a little weight sitting on your stomach, pressing your lower back into the floor.
If you want to make it more intense, you can always add an actual weight later on.
How to perform:
- Lie down flat on your back.
- Bend both of your knees.
- Drop both bent legs down to one side of your body.
- Bring your knees back up to the center.
- To engage your abs properly, visualize that you have a heavy weight sitting on your stomach that you must move; use your core strength rather than momentum to lift the legs.
- Focus on pressing your lower back into the floor.
- Drop your legs to the opposite side and repeat.
V-Sits Russian Twist
Time to sit back up for this one! You’ll balance in a V-shape with your feet lifted and twist your torso side to side—a go-to move in any oblique workout for women.
The trick is keeping your spine straight as you lean back. That’s what keeps your deep abs engaged the whole time.
Try to follow your hands with your eyes as you twist. It helps you rotate further and really fire up those side hips!
How to perform:
- Sit on the floor with your knees bent and feet lifted to form a V-shape.
- Lean back slightly to engage your abs, keeping your spine straight.
- Clasp your hands together in front of your chest.
- Twist your torso to bring your hands down toward your right hip.
- Rotate your upper body back through the center.
- Twist immediately to the left side, bringing hands toward the left hip.
- Keep your legs steady and follow your hands with your eyes as you twist.
Rolling Planks Dips
You’ve probably done these before, but this time really think about engaging those side hips as you twist.
This one takes a little practice to really feel it in the right spot. Focus on bringing your elbow toward the opposite knee while keeping your core tight throughout.
It’s not about speed—slow and controlled wins here!
How to perform:
- Start in a standard elbow plank position.
- Roll your body open to one side (entering a side plank position).
- Lower your hips down for a dip.
- Push your hips back up as high as you can.
- Squeeze your obliques at the top of the lift and try to hold that squeeze briefly.
- Roll your body back through the center plank position.
- Continue rolling to the other side.
- Perform the dip and lift on this new side, keeping your body in a nice straight line during the transition.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
