Although standard crunches work your obliques, you should include some exercises in your ab routine that specifically target these side abs -- such as movements that involve trunk rotation. Hold a dumbbell while doing your oblique exercises to increase the challenge of the movement, but only do so after you have perfected the correct exercise technique.
Russian Twists
To perform a Russian twist, sit on the floor with your knees bent, heels on the floor and toes in the air. Hold a dumbbell in both hands and extend your arms out in front of your chest. Keep your elbows straight throughout the movement. Lean back slightly from the hips; do not round your lower back. Exhale and twist your torso to the right. Inhale and return to center. Alternate sides in a slow, controlled motion and complete 12 to 15 repetitions each side.
Twist Crunches
Twist crunches simply add a "twist" to a standard crunch. Lie on your back with your knees bent and your feet flat on the floor. Hold a dumbbell on your chest. Crunch your torso and pull your shoulder blades off the floor. As you curl up, twist your left shoulder toward your right knee. Slowly lower back to the floor and then crunch to the other side. Make sure to pull your shoulder blades off the floor before you twist; otherwise, you will simply be rolling back and forth on your shoulders. Make this exercise more challenging by holding the dumbbell above your head. Do 15 to 20 repetitions.
Wood Chops
To perform wood chops, stand upright with your feet about hip-width apart. Hold a dumbbell with both hands in front of your left shoulder. Pull your belly button toward your spine to activate your abdominal muscles. Exhale, twist your torso and bring your arms down and across your body so the dumbbell ends up just past your right hip. Inhale and return to the start position. Do 15 repetitions and then switch sides. Make this exercise more challenging by extending your arms.
Side Bend
Another effective oblique exercise is the side bend. Stand upright with your feet about hip-width apart. Relax your arms by your sides and hold a dumbbell in your right hand. Pull your belly button in toward your spine to engage your abdominal muscles. Inhale and lean toward the right side, sliding the dumbbell down your leg. Keep your hips stationary. Think of pulling your ribs toward your pelvic bone. Exhale and reverse the motion back to center. Complete 15 to 20 repetitions on one side and then switch sides.
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