Having a strong core is essential for overall health and fitness. While the rectus abdominis (the six-pack muscle) is often the focus of abdominal workouts, it’s important to also target the obliques, the muscles that run along the sides of your torso. Strong obliques not only improve your appearance but also improve your posture and can help prevent injuries. In this article, we’ll explore how to work your side abs effectively with a variety of exercises.
- Side Plank
The side plank is an effective exercise for targeting the obliques. To perform a side plank:
- Lie on your side with your feet stacked on top of each other.
- Prop yourself up on your forearm and elbow, making sure your elbow is directly beneath your shoulder.
- Engage your core and lift your hips off the ground so your body forms a straight line from your head to your feet.
- Hold for 30-60 seconds, then switch sides.
To increase the difficulty of this exercise, try lifting your top leg while holding the plank. You can also add a side plank dip by lowering your hips to the ground and then lifting them back up again.
- Bicycle Crunches
Bicycle crunches are an effective exercise for targeting the obliques, as well as the rectus abdominis. To perform bicycle crunches:
- Lie on your back with your hands behind your head and your knees bent.
- Lift your head and shoulders off the ground and bring your right elbow to your left knee as you extend your right leg.
- Switch sides, bringing your left elbow to your right knee as you extend your left leg.
- Continue alternating sides, moving in a cycling motion.
Perform 3 sets of 15-20 reps, resting for 30 seconds between sets.
- Woodchopper
The woodchopper exercise targets the obliques and mimics the motion of chopping wood. To perform a woodchopper:
- Stand with your feet shoulder-width apart and hold a weight or medicine ball in both hands.
- Raise the weight above your right shoulder, keeping your arms straight.
- Engage your core and twist your torso to bring the weight down to your left knee.
- Keep your arms straight and use your obliques to pull the weight back up to your right shoulder.
- Repeat for 10-12 reps, then switch sides.
Perform 3 sets of 10-12 reps, resting for 30 seconds between sets.
- Side Leg Raises
Side leg raises are an effective exercise for targeting the obliques and hip abductors. To perform side leg raises:
- Lie on your side with your legs straight and stacked on top of each other.
- Prop yourself up on your elbow and engage your core.
- Lift your top leg as high as you can without moving your torso or hips.
- Lower your leg back down, but don’t let it touch your bottom leg.
- Repeat for 10-12 reps, then switch sides.
Perform 3 sets of 10-12 reps, resting for 30 seconds between sets.
- Russian Twists
Russian twists are a classic exercise for targeting the obliques. To perform Russian twists:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly and engage your core.
- Hold a weight or medicine ball in both hands and twist your torso to the left, tapping the weight on the ground.
- Twist back to the center and then to the right, tapping the weight on the ground again.
- This is one rep.
Perform 3 sets of 15-20 reps, resting for 30 seconds between sets.
Tips for Working Your Side Abs
- Incorporate a variety of exercises to target different areas of your obliques and prevent boredom.
- Focus on proper form and technique to avoid injury and ensure that you’re targeting the right muscles.
- Gradually increase the weight or difficulty of the exercises as your strength improves.
- Incorporate side ab exercises into your overall workout routine, rather than doing them as a standalone workout.
- Remember to breathe throughout the exercises, inhaling as you prepare and exhaling as you exert effort.
In addition to these exercises, there are other things you can do to strengthen your side abs and improve your overall core strength:
- Cardiovascular Exercise
Cardiovascular exercise, such as running, cycling, or swimming, can help you burn fat and improve your overall fitness, which in turn can help reveal your side abs. Aim for 30 minutes of moderate to vigorous cardio exercise most days of the week.
- Proper Nutrition
Eating a healthy diet that’s rich in lean protein, fruits, vegetables, and whole grains can help you maintain a healthy weight and reduce the amount of body fat you carry. This, in turn, can help reveal your side abs.
- Stretching
Stretching can help improve your flexibility, which in turn can improve your posture and reduce your risk of injury. Incorporate stretching into your workout routine, focusing on your hips, lower back, and obliques.
- Posture
Improving your posture can help strengthen your core muscles, including your side abs. Focus on standing up straight, keeping your shoulders back and down, and engaging your core muscles throughout the day.
Strengthening your side abs is an important component of overall core strength and can improve your appearance, posture, and reduce your risk of injury. By incorporating a variety of exercises into your workout routine, focusing on proper form and technique, and complementing your exercise routine with cardio, proper nutrition, stretching, and good posture, you can develop strong, functional side abs and enjoy the many benefits of a strong core.
