Your midsection is made up of numerous muscles, including your rectus abdominus -- the muscle that looks like a six-pack in very lean people -- and your obliques, or waist muscles. Your obliques are located to the side of your rectus abdominus and can be thought of as your side ab muscles. Your obliques are responsible for bending your spine sideways -- a movement called lateral flexion -- and rotation of your spine. There are various exercises you can use to target these muscles.
Dumbbell Side Bends
Dumbbell side bends are a lateral flexion exercise that can be performed seated as well as standing. If you don't have a dumbbell, you can also perform this exercise with any heavy object or a resistance band secured under your foot. Hold the weight in one hand and stand with your feet hip-width apart. Bend your knees slightly and stand up tall. Lean to the side and lower the weight down your leg as far as feels comfortable. Do not lean forward or backward, but only to the side. Slowly return to the upright position, then repeat. Perform all your reps on one side before changing hands and repeating.
You might see people performing this exercise with a dumbbell in each hand -- don't join them. This practice merely balances you out and makes the exercise less effective.
Waiter's Walk
The waiter's walk works your side abs isometrically -- that is to say that although tension is generated, no movement occurs. Take a dumbbell in one hand and raise it overhead. Brace your abdominal muscles and make sure you keep your spine upright. Once you have the weight positioned above your head, proceed to walk around your training area. Walk for a preset distance or time. On completion, change arms and repeat. You can make this exercise more difficult by walking in a zig-zag to challenge your core balance.
Cable Russian Twists
This exercise focuses on the rotational capabilities of your oblique muscles. Set an adjustable cable machine to shoulder height, stand sideways onto the machine and grasp the handle with both hands. Extend your arms, bend your knees slightly and step away from the machine to tension your side abs. From this position and keeping your arms firm, rotate your upper body through 180 degrees. Make sure your head, chest and shoulders remain aligned and that your feet remain static. Return to the starting position, then repeat. Perform the same number of repetitions on your opposite side.
Bicycle Crunches
Bicycle crunches are a traditional abdominal exercise that targets the obliques and rectus abdominus. The rotational action used in this exercise makes it an effective side ab exercise. Lie on your back with your legs extended and your hands touching your temples. Bend one leg and raise your head and shoulders off the ground at the same time. Twist your torso so that you touch the inside of your knee with the inside of your opposite elbow. Return to the starting position, then perform another rep to the other side. Continue alternating arms and legs for the duration of your set.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Abdominal Training (second edition): A Progressive Guide to Greater Strength "; Christopher Norris; 2002
- "Stronger Abs and Back"; Dean and Greg Brittenham; 1997
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