Achieving a lean and toned tummy requires more than just crunches. Side ab exercises targeting the obliques are key to sculpting a balanced waistline and enhancing core stability. These workouts focus on the muscles along the sides of the abdomen, helping define the waist and reduce strain on the lower back.
These exercises can also improve mobility, balance, and posture when incorporated into a routine. The following side ab workouts are designed to target the obliques from various angles, giving you a tighter, leaner tummy while promoting overall core strength.
1. Side Shredder
The Side Shredder workout is a great way to target the obliques using bodyweight exercises that challenge the muscles from various angles.
Bicycle Crunches
- Lie flat on the back with legs raised and hands behind the head.
- Bring the right elbow toward the left knee while extending the right leg, mimicking a cycling motion.
- Alternate sides for 3 sets of 20 reps per side.
Side Plank Hip Dips
- Start in a side plank position with the right elbow under the shoulder.
- Lower the hips toward the ground, then lift them back to the starting position.
- Perform 3 sets of 15 reps per side.
Russian Twists
- Sit with knees bent, and feet lifted slightly off the floor.
- Twist the torso to the right, then to the left, engaging the core.
- Complete 3 sets of 25 reps per side.
2. Waistline Toner
The Waistline Toner workout is designed to cinch the waist and enhance oblique definition. No equipment is needed, making it perfect for home workouts.
Standing Oblique Crunches
- Stand tall with feet shoulder-width apart and hands behind the head.
- Lift the right knee toward the right elbow while bending the torso to the side.
- Perform 3 sets of 20 reps per side.
Windshield Wipers
- Lie flat on the back with legs extended straight up.
- Lower the legs to one side, keeping the core engaged, then return to the center.
- Alternate sides for 3 sets of 15 reps per side.
Side-Lying Leg Raises
- Lie on one side with legs stacked.
- Lift the top leg as high as possible, engaging the obliques and hips.
- Complete 3 sets of 20 reps per side.
3. Core Crusher
The Core Crusher workout uses a stability ball to engage the obliques more intensely, making it ideal for those looking to improve their side ab exercises.
Stability Ball Oblique Crunches
- Sit on a stability ball, walk the feet forward, and rest the back on the ball.
- Twist the torso to bring one elbow toward the opposite knee.
- Perform 3 sets of 15 reps per side.
Side V-Ups
- Lie on the side with legs extended and one arm reaching overhead.
- Lift both legs and the upper body simultaneously, engaging the obliques.
- Complete 3 sets of 12 reps per side.
Plank To Side Plank
- Start in a forearm plank position, then rotate into a side plank, lifting one arm toward the ceiling.
- Alternate sides for 3 sets of 10 reps.
4. Oblique Burner
For those seeking a high-intensity workout, the Oblique Burner exercises combine fast-paced movements to target the obliques and help sculpt a leaner waistline.
Mountain Climbers With Twists
- Get into a plank position, then alternate driving knees toward the chest while twisting the torso.
- Perform for 30 seconds, repeating for 3 sets.
Side Plank With Leg Lift
- Start in a side plank, then lift the top leg, engaging the side abs.
- Hold for a few seconds, then lower back down.
- Complete 3 sets of 15 reps per side.
5. Plank with Reach
Plank with Reach is a great exercise that challenges the core and obliques, improving overall core strength.
- Start in a plank position, keeping the body in a straight line.
- Reach one arm forward, maintaining balance and engaging the core.
- Alternate arms for 3 sets of 10 reps per side.
Conclusion
Incorporating these side ab workouts into your routine can help tone the obliques, define the waist, and improve core strength. These exercises will consistently support a leaner, tighter tummy and enhance overall posture and mobility.
FAQ Section
1. How Often Should I Do Side Ab Workouts?
It’s recommended to perform side ab exercises two to three times weekly for the best results.
2. Can Side Ab Workouts Help With Belly Fat?
While side ab exercises strengthen and define the obliques, they should be combined with overall fat-loss strategies, including a balanced diet and full-body workouts, for visible results.
3. How Long Does It Take to See Results From Side Ab Workouts?
With consistency, noticeable results can appear in about 4 to 6 weeks, depending on individual fitness levels and diet.
4. Do I Need Equipment for Side Ab Exercises?
Most of these exercises do not require equipment, though a stability ball can enhance the intensity of certain movements.
5. Are These Exercises Suitable for Beginners?
Yes, many of these exercises can be modified for beginners. Start with lower reps and gradually increase as strength improves.
