3 Oblique Exercises That Are Better Than Side Plank

Before I get to the exercises I should explain that “better” is a relative term. If you are a beginner to strength training and can’t yet hold a Side Plank for 30s with relative ease then it’s a great option.

The following 3 exercises are performed dynamically and offer more cross-over to day to day tasks that we perform while moving our entire bodies. We rarely need to be strong standing perfectly still.

The obliques are postural muscles primarily. This means they tend to act as stabilizers to maintain posture and protect our spine. The 3 exercises I’ve chosen force our posture to be tested while we move with the challenge of an external load.

Kneeling Anti-Rotation Landmine Fly

Kneel tall, keeping the rib cage down, core braced and bum tucked in, hold the barbell overhead in front of the body.

Lower the barbell to one side, but mimic with the other arm, tone point where you can just maintain your body position.

Return to the start and repeat on the other side. Keep the movement slow and controlled.

Aim for 12-20 total reps for 2-3 sets. Once you reach 20 increase the weight to increase the challenge.

Single Arm Farmers Carry / Offset Trap Bar Carry

Both exercises will provide similar training effects. Both challenge the core to maintain neutral posture despite a heavy/heavier weight on one side over the other.

Ensure you take short, brisk steps and focus on maintaining upright posture. Try to NOT lean towards the weighted side or compensate by leaning to the unweighted side and hiking the weight up. This will make more sense in the video.

Aim for 30-45s on both sides for 2-3 sets. Once at 45s increase the weight and build back up to 45s.

Oblique TRX Crunch

Set up the TRX straps at mid-shin height. From kneeling, place both feet in the straps at the laces.

Assume a position similar to that of a Press-Up and ensure your back from shoulder to hip remains aligned.

Once the knees are off the ground, drive both knees towards the right elbow. Hold her for a 1-2 second count and return to the start under control ensuring to avoid swinging.

Aim for 5-10 reps each side for 2-3 sets. For an added challenge alternate sides throughout the set.

Thanks so much for reading and if you try these exercises in your own workouts I’d love to hear from you.

Mark