Sideways, lateral, abdominal exercises strengthen your obliques. Your obliques are abdominal muscles located on the sides of your stomach. Often known as "love handles" obliques are a source of frustration due to extra body fat, but can be a source of pride when you tone and strengthen this area through lateral crunches. The main muscle in your abdomen, the rectus abdominis, is also improved through lateral exercises.
Medicine Ball Lateral Crunch
Sit on the floor with your legs extended straight in front of you. Hold a medicine ball in your hands and extend your arms straight over your head. Sit up tall with your back straight and your stomach tight. Use control, inhale and bend your upper body to the right as you keep the medicine ball in line with your head. Concentrate on moving the lower portion of your right rib cage to your right hip. Exhale and return to the start position. Repeat the movement to the left. Complete two or three sets of eight to 10 repetitions on each side.
Medicine Ball Rotation
A medicine ball rotation uses your rectus abdominis, the muscle that runs up and down the length of your stomach, your transverse abdominis, the muscle that runs around the inside of your stomach and the muscles in your back. Sit on the floor with your legs extended in front of your body. Maintain a slight bend in your knee and rest your heels on the floor. Hold a medicine ball in between both hands in front of your chest. Turn your torso to the right as if you were passing the ball to a person standing next to you. Return to center and turn your torso to the left. Complete eight to 10 rotations in each direction.
Stability Ball Lateral Crunch
An exercise stability ball provides an unstable training surface for your abdominal muscles. Kneel on the floor and place the ball next to your right hip. Stick out your right hip and press your hip into the ball. Drape your right side over the top of the ball. Straighten your legs and position your right foot in front of your left foot on the floor. Place both hands behind your head. Exhale and lift your torso off the ball by bringing the left side of your rib cage toward your left hip. Inhale and lower your torso across the ball. Complete eight to 10 reps on each side.
Dumbbell Side Bends
Use a dumbbell to add extra resistance to your standing lateral crunch. Stand tall with your feet underneath your hips. Hold a dumbbell in your right hand. Straighten your arm at your side and face your palm toward your body. Inhale and bend to the right. Move the lower part of your right rib cage toward your right hip. Exhale and stand tall. Complete eight to 10 reps on each side.
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