Side Abs Exercise

The side abdominal muscles are called the obliques, and there are external and external. They help the torso rotate and spine flex and aid in breathing. You can isolate them with side bends and side crunches or work them together doing crunches with rotation.

  1. Side Bends

    • Side bends are a standing exercise that can be done with dumbbells or a resistance cable. Stand up straight with your feet hip-width apart. Tuck your pelvis and squeeze your abs and glutes. Hold a dumbbell in each hand or stand on a resistance cable with a handle in each hand. Bend to your right as you inhale. Exhale and stand back up straight. Inhale and lean to the left. Exhale and stand straight again. Do 10 bends per side. You can increase the weight of the dumbbells or use a heavier cable when you can easily do three sets.

      To add challenge, stand on one leg, which will increase the work to your core and improve your balance. You can also stand on a pillow.

      Instead of alternating sides, you can also work one side to exhaustion and then exercise the other side.

    Side Crunches

    • Side crunches are usually done on the floor. Lie on your right side with your legs straight and your head resting on your right arm. Hips are stacked on top of each other and your body is straight, with your ankles, hips, and shoulders in line. Place your left arm behind your head. Squeeze your abs and glutes. Crunch up to the left and bring your left elbow toward your left hip. Do not allow your hips to roll backward. Keep your chin lifted off your chest. Lower yourself back to the mat with a smooth, controlled movement. Do 12 crunches and then switch sides.

      You can also do these lying sideways on a Roman Chair machine, which will allow for a greater range of motion through your spine. Simply hook both feet under one foot pad as you lie on your side and follow the same directions for the floor side crunch.

      For a more difficult challenge, lift your top leg as you a floor crunch-if you are lying on your right side, you will lift your left leg as you crunch up to the left. Straight legs are harder, but you can bend your knees to make it easier.

    Crunches With Rotation

    • Crunches work your rectus abdominus, the muscle group that makes up the six-pack. Adding rotation will work your internal and external oblique muscles. Lie on your back with knees bent and feet flat on the floor. Place your fingertips behind your ears so you will not pull on your neck. Keep your chin lifted a fist's width from your chest at all times. Squeeze your abs and press your lower back into the mat. Crunch up 30 degrees from the floor and twist your shoulders to the right. Twist back to the center and return to the mat. Crunch up again and twist to the left. Do 10 crunches per side.

      Do two to three sets of each exercise once a week as part of your workouts. Core exercises should be done three to five days a week to increase strength.