Two light dumbbells and five moves are all you need to strengthen your core and develop your obliques

Improve your posture and strengthen your core with this oblique-focused workout

Sweat app trainer Britany Williams completing a core workout
(Image credit: Sweat app / Britany Williams)

Positioned along the side of your abdomen, the obliques support your lower back and play a pivotal role in your posture. They form an important part of your mid-body core muscles, but can often be neglected in exercise routines. 

This quick workout from Sweat app trainer Britany Williams specifically targets the obliques through a series of dumbbell-based moves. 

There are seven possible exercises to try, but you don't need to tackle all of them. Instead, Williams asks you to pick your favorite four or five. 

Once you've chosen, perform 12 repetitions of each move, one after the other, then repeat this circuit for four total rounds.

How to do Britany Williams' five-move core and obliques workout

What are the obliques?

The internal and external obliques are the muscles that run down the side of your abdomen, forming part of your abdominals (along with the spine-supporting transverse abdominis and six-pack shaping rectus abdominis). 

All of these muscles will be active during Williams' workout, but the routine pays special attention to the obliques by incorporating rotational movements like the Russian twist and the kneeling wood chop.

The obliques are responsible for twisting your torso and flexing it sideways, as well as resisting lateral movement, so they will also kick into gear during moves like mountain climbers. 

These mid-body muscles support your spine and lower back, so strengthening them can make your body more resilient against back pain. They also influence your posture, so having a strong set can make it easier to stand upright. Neglect them at your peril, if you want to build a resilient, functional body. 

Sweat app membership | Was $19.99/month | Now $17.99/month with a 14-day free trial

Sweat app membership | Was $19.99/month | Now $17.99/month with a 14-day free trial

If you like what you see in this workout, you can find full workout plans from Williams and other top trainers including Kayla Itsines and Kelsey Wells on women's workout app Sweat. Using this Fit&Well link, monthly subscriptions are 10% cheaper and come with a two-week free trial.

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.