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Internal Oblique腹内斜肌

Core · Intermediate (L2) · Anterior · 4 exercises

Function

Works with the opposite-side external oblique to rotate the trunk (same-side rotation) and assists lateral flexion and forced exhalation. Part of the deep abdominal pressure system.

Best Exercises & Form Cues

• Kneeling Cable Chop

  Equipment

  Cable station + rope (high)

  Sets & Reps

  3 sets × 10-12 reps per side · rest 60 s

  How to do it

  Kneel on one knee side-on to the cable; hold the rope up by the shoulder and chop diagonally down to the opposite hip; thoracic rotation plus side bend; squeeze the obliques at the finish; return slowly.

  Common mistakes

  Chopping with only the arms, rounded back, the weight yanking the return

• Bicycle Crunch

  Equipment

  Bodyweight

  Sets & Reps

  3 sets × 10-15 reps per side

  How to do it

  Lying down, hands lightly at the ears (not pulling the head); draw the opposite elbow and knee together while the other leg extends off the floor; the thoracic spine rotates; lower slowly without fully resting.

  Common mistakes

  Pulling the neck, relying on speed instead of control, forcing the elbow to knee

• Side Plank with Rotation

  Equipment

  Bodyweight

  Sets & Reps

  3 sets × 8-12 reps per side

  How to do it

  From a side plank, open the top arm to vertical, then rotate the torso down to thread the arm beneath the support shoulder; the thoracic spine drives the rotation; the pelvis stays lifted and stable.

  Common mistakes

  Hips dropping, arm swinging without trunk rotation, rushing

• Kettlebell Windmill

  Equipment

  Kettlebell

  Sets & Reps

  3 sets × 5-8 reps per side · rest 90 s

  How to do it

  Press the bell overhead and lock the arm; feet slightly out; push the hips to the side and side-bend the torso down (eyes on the bell the whole time); the obliques and lateral chain control the descent and the return.

  Common mistakes

  Bell drifting off lockout, bending at the waist without pushing the hips, greedy depth

Stretching & Recovery

• Seated trunk rotation
• Child's pose with rotation

Other muscles in the Core

Rectus Abdominis · External Oblique · Iliopsoas · Transversus Abdominis