Your obliques are the muscles down the sides of your waist — plain English: the bits that let you twist, reach across yourself, and carry a heavy bag on one side without folding over. Most beginner core work ignores them. This doesn't.
It's a pyramid: five side-focused moves where the work climbs from 20 seconds to a 40-second peak of bicycle crunches, then eases back down. The hardest move lands in the middle, and the last two are shorter than the ones before them.
All floor-based, no equipment, and a video of me demonstrating every move right here on the page.
How to use this workout
Twisting moves reward patience: rotate through your ribs rather than yanking your elbows, and keep every rep slow enough that you can feel the side you're working. Fast and sloppy does half the job at twice the risk.
The workout
How it should feel — and when to make it harder
You should feel a working ache down each side of your waist, roughly evenly — everyone has a stronger side, so don't be alarmed when you find yours. Neck staying relaxed is the sign your form's right. When two rounds feel steady, slow the bicycle crunches down further; slower is harder, in a good way. And if you've got a health condition or you're on medication, have a quick word with your GP before you start — costs nothing, buys peace of mind.
Quick questions
What are obliques, in plain English?
The muscles down the sides of your waist. They twist you, bend you sideways, and brace you when life loads you unevenly — a bairn on one hip, shopping in one hand.
Will side exercises slim my waist?
No — and I'll say it straight rather than let you find out the disappointing way. Exercise strengthens what's underneath; how your waist looks changes with long-term consistency, not side bends.
My neck hurts on twisting moves — what am I doing wrong?
You're probably pulling your head with your hands. Keep your fingertips light behind your ears and turn from the ribs — if it persists, drop to the gentler moves and build up.
