অবলিক ব্যায়াম

There is no single best exercise, but the obliques is the prime mover in 22 movements on this site, across 3 movement patterns. A sensible programme picks one heavy compound movement and one isolation movement rather than collecting ten variations of the same thing. 3 of these are compound and 11 are isolation exercises.

7 of the 22 exercises here need no equipment at all — starting with the bicycle crunch. A further 7 need only home-scale kit such as dumbbells or a resistance band. Progress at home comes from harder variations, slower tempo and single-limb versions rather than from adding plates.

No. Spot reduction does not work — training a muscle does not remove the fat that sits over it. Direct work builds the obliques; fat loss happens across the whole body in response to an overall calorie deficit, and where it comes off first is largely genetic.

Rotate and side-bend the trunk, and resist rotation. The internal oblique on one side works with the external oblique on the other. Side-bending with heavy weight builds the muscle but does not narrow the waist — the muscle is what would grow.