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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

Pick a muscle

FrontBack
Upper backLatsTricepsLower backGlutesHamstrings
Or choose from a list
  • Shoulders
  • Chest
  • Biceps
  • Forearms
  • Core
  • Obliques
  • Hip flexors
  • Quads
  • Inner thigh
  • Calves
  • Upper back
  • Lats
  • Lower back
  • Triceps
  • Glutes
  • Hamstrings
  • Full body

Showing Obliques. Show everything

8 exercises for obliques

  • Bent-Knee Windshield Wipers

    Beginner

    Obliques · Core also Lower back, Hip flexors

    How to move

    1. Lie on your back, arms out wide like a T
    2. Lift knees over hips, bent to 90 degrees
    3. Lower both knees to one side under control
    4. Keep both shoulders glued to the floor
    5. Only go as far as your shoulders allow
    What usually goes wrong
    • Shoulders lifting off the floor as the knees drop
    • Letting the legs crash down instead of lowering slowly
    • Knees drifting away from the hips

  • Bicycle Crunch

    Beginner

    Obliques · Core also Hip flexors

    How to move

    1. Press your lower back into the floor
    2. Drive your elbow toward the opposite knee
    3. Extend the other leg long, heel off the floor
    4. Rotate from the ribs, not the neck
    5. Slow and smooth — no bouncing
    What usually goes wrong
    • Pulling on the head and cranking the neck
    • Elbows flapping while the torso barely rotates
    • Lower back arching off the floor as the legs extend
  • Racing through reps with tiny range

  • Bird Dog with Rotation

    Beginner · one side at a time

    Core · Obliques also Glutes, Shoulders, Lower back

    How to move

    1. Push the floor away with the support hand
    2. Reach long through fingers and heel
    3. Thread the arm under your chest, then re-extend
    4. Keep hips level the whole time
    5. Move slow — no wobble
    What usually goes wrong
    • Hips rotating along with the arm
    • Arching the lower back as the leg lifts
    • Dropping the extended leg between reps
    • Speeding through the reach-through

  • Standing Torso Rotation

    Beginner

    Obliques also Core

    How to move

    1. Stand tall, feet hip-width, hands at your chest
    2. Turn your ribcage and let your head follow
    3. Keep hips facing forward
    4. Pause at end range, return under control
    What usually goes wrong
    • Twisting from the knees and hips instead of the trunk
    • Flinging the arms to create momentum
    • Holding your breath

  • Lying Windshield Wipers

    Intermediate

    Obliques · Core also Hip flexors, Lower back

    How to move

    1. Legs straight up over your hips
    2. Sweep both legs side to side like wiper blades
    3. Press your arms into the floor for control
    4. Stop before the opposite shoulder peels up
    5. Move slower than feels necessary
    What usually goes wrong
    • Legs dropping too low and yanking the lower back
    • Using momentum to swing the legs back up
    • Bending the knees more on one side than the other

  • Russian Twist

    Intermediate

    Obliques also Core, Hip flexors

    How to move

    1. Sit tall, then lean back to about 45 degrees
    2. Lift the chest — long spine, not a slump
    3. Turn the shoulders side to side, hands follow
    4. Keep heels down to start; float the feet to make it harder
    5. Exhale on each twist
    What usually goes wrong
    • Rounding the lower back into a slump
    • Swinging the arms while the torso barely moves
    • Bouncing side to side on momentum
    • Holding the breath

  • Side Plank

    Intermediate · one side at a time

    Obliques · Core also Shoulders, Glutes, Inner thigh

    How to move

    1. Stack the feet, elbow under shoulder
    2. Drive the bottom hip up — make one straight line
    3. Press the floor away so the shoulder stays tall
    4. Reach the top arm to the ceiling
    What usually goes wrong
    • Hips dipping toward the floor mid-hold
    • Rolling backward out of a straight line
    • Neck craning down at the floor

  • Side Plank Rotation

    Intermediate · one side at a time

    Obliques also Core, Shoulders, Glutes

    How to move

    1. Stack shoulder over elbow, feet stacked or staggered
    2. Lift the hips into one straight line
    3. Reach the top arm to the ceiling
    4. Thread it under your ribs, rotating the chest down
    5. Unwind and re-open without the hips dropping
    What usually goes wrong
    • Hips sagging toward the floor mid-rotation
    • Rolling the whole body instead of rotating the trunk
    • Holding the breath through the reach

    • These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

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