Want a slimmer, more defined waistline? Strengthening your obliques—the muscles on the sides of your core—is the key to achieving a toned midsection, improving posture, and enhancing total-body stability. The best part? You can sculpt your sides in just 10 minutes with this high-efficiency, no-equipment routine.

This routine focuses on **rotational and anti-rotational movements** that fire up the external and internal obliques. These exercises directly target the area often associated with stubborn “love handles,” helping you to strengthen, tone, and tighten this zone with maximum effectiveness from home.

⏱️ The 10-Minute Oblique Burner Protocol

Perform the 10 exercises below in a circuit format. Focus on control and quality of movement. Try to move quickly between exercises to keep your heart rate elevated.

  • Duration: 45 seconds of work per exercise.
  • Rest/Transition: 15 seconds between exercises.
  • Goal: Complete 1 full round for a powerful 10-minute session.

🎯 The 10 Oblique-Sculpting Exercises

1. Bicycle Crunch (Rotational Strength)

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Targets: Obliques, Rectus Abdominis, Hip Flexors

  1. Lie on your back, knees bent, feet slightly lifted. Hands gently behind your head.
  2. Bring your **right elbow toward your left knee** as you simultaneously straighten your right leg.
  3. Switch sides smoothly: left elbow to right knee while extending the left leg.

Tip: Focus on rotating your torso from your core, not just pulling your head with your hands. Aim for 5–8 controlled reps per side.

2. Heel Taps (Side Crunch Isolation)

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Targets: Obliques, Upper Abs

  1. Lie on your back, knees bent, feet flat. Lift your head and shoulders slightly off the mat.
  2. Reach your **right hand toward your right heel**, performing a small side crunch. Return to center.
  3. Repeat on the left side, tapping your left heel with your left hand.

Tip: Keep your upper back lifted throughout the movement to maintain tension on the obliques. Do 5–10 taps per side.

3. Russian Twist (Rotational Power)

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Targets: Obliques, Transverse Abdominis, Core Stability

  1. Sit on the mat, knees bent, feet lifted (advanced) or flat (beginner). Lean back slightly, maintaining a long spine.
  2. Clasp your hands together. Twist your torso to the right, bringing your hands beside your hip.
  3. Twist immediately to the left. Tap the floor lightly if you can.

Tip: Keep your core engaged and movements steady, avoiding jerky motions. Aim for 10–15 total twists.

4. Mountain Climber (Cardio & Anti-Rotation)

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Targets: Core, Hip Flexors, Shoulders, Cardio

  1. Start in a high plank position (hands under shoulders).
  2. Quickly bring your right knee toward your chest, then switch, pulling your left knee in.
  3. Continue alternating in a running motion, keeping your hips level and core tight.

Tip: To increase oblique activation, try bringing your knee slightly toward the opposite elbow (Cross-Body Mountain Climber). Do 10–20 total switches.

5. V-Up (Full Core Flexion)

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Targets: Upper and Lower Abs, Hip Flexors

  1. Lie flat on your back, arms extended overhead.
  2. Exhale and simultaneously lift your chest and legs off the floor, reaching your arms toward your toes to form a “V” shape.
  3. Slowly lower back down with complete control.

Tip: If a full V-Up is too challenging, perform a Tuck V-Up (bringing knees to chest). Repeat 5–10 times.

6. Side Plank (Isometric Lateral Stability)

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Targets: Obliques, Lateral Stabilizers, Shoulders

  1. Lie on your right side, forearm on the mat (elbow under shoulder), legs stacked.
  2. Lift your hips off the floor, forming a straight line from head to feet.
  3. Hold for 2–3 steady breaths (aim for 30 seconds work). Lower down, switch sides, and repeat.

Tip: Keep your hips pushed slightly forward and high. Avoid letting your waist sag toward the floor.

7. T-Rotation (Dynamic Anti-Rotation)

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Targets: Core, Obliques, Shoulders, Chest

  1. Start in a high plank position.
  2. Rotate your body to the right, lifting your right arm toward the ceiling until your body forms a “T” shape.
  3. Hold for 1–2 breaths, keeping your core tight and hips stable. Return to plank. Repeat on the left side.

Tip: Control the movement. The slower you rotate, the more your obliques work to stabilize the shift.

8. Opposite Arm and Leg Raise (Pointer Dog) (Stabilizer Focus)

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Targets: Lower Back (Erectors), Glutes, Core Anti-Rotation

  1. Start on all fours (hands under shoulders, knees under hips). Keep your back flat.
  2. Extend your right arm forward and left leg back simultaneously.
  3. Hold for a breath, focusing on keeping your hips perfectly level. Return to start. Switch sides.

Tip: Move slowly and deliberately. The goal is stability; avoid rocking or twisting your hips.

9. Bear Crawl Knee-to-Elbow (Coordination & Core)

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Targets: Deep Core, Obliques, Hip Flexors, Coordination

  1. Start on all fours with knees hovering just one inch above the mat.
  2. Bring your **right knee toward your left elbow** (cross-body).
  3. Return to the starting hover position. Repeat on the other side: left knee to right elbow.

Tip: Keep your back flat and your knees low to the ground to maximize core engagement. Do 5–10 reps per side.

10. Spiderman Push-Up (Full-Body Dynamic Obliques)

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Targets: Obliques, Chest, Shoulders, Triceps

  1. Start in a high plank position.
  2. As you lower your body toward the floor, bring your left knee out and up toward your **left elbow**.
  3. Push back up to plank and straighten your leg. Repeat on the right side.

Tip: If the push-up is too hard, skip the push-up and just perform the knee drive (Spiderman Plank) for oblique activation. Aim for 5–10 reps per side.

✅ Your 10-Minute Oblique Routine

Perform the 10 exercises for **45 seconds work**, followed by **15 seconds rest/transition**. This completes a challenging, high-intensity 10-minute circuit designed to define and strengthen your waistline from every angle. Stay consistent, focus on your form, and watch your core transform—one twist at a time.