The obliques and serratus anterior muscles run down the sides of the ribcage below the armpits. Toning these muscles will not only improve your appearance, but also enable you to perform lateral and rotational movements with more efficiency. The most important thing with exercises for your sides is that you use proper technique. Not moving through a full range of motion, for example, will compromise your muscle fiber recruitment.
Medicine Ball Arch Chops
A medicine ball arch chop works the sides, back, shoulders and legs all at the same time. Stand with your feet spaced in a wide stance, toes turned out at an angle and medicine ball held firmly in both hands. Slowly bend down to your right and touch the ball to the outside of your right foot. Quickly rise up and swing the ball above your head as you look forward. Your shoulders and hips should be in line at this point. Steadily bend down laterally to your left and touch the ball to the outside of your left foot. Rise back up and continue to move back and forth in a steady motion.
Saxon Side Bend
The Saxon side bend requires a set of dumbbells. Stand with your feet about shoulder-width apart and hold the weights above your head with your elbows slightly bent and palms facing forward. Keeping your lower body still, bend laterally to your right side as far as possible. Steadily rise back up, bend to your left side and continue to alternate back and forth
Ab Wheel Rollout
The ab wheel rollout targets the obliques, serratus anterior and rectus abdominis in the center of the stomach. Kneel on the floor while holding the handle of the wheel and rise up so your butt is off your heels. The wheel should be right in front of you at this point and your arms should be fully extended. Slowly roll the wheel forward as you lower your body down. Once your arms are fully extended and body is about parallel to the floor, roll back up to your starting position and repeat. You will feel your sides working when you stretch your arms out.
Russian Twist
A Russian twist is performed with a medicine ball, weight plate or dumbbell. To use a medicine ball, sit on the floor with your legs slightly lifted and back at an angle to the floor. Holding the medicine ball in front of your body, twist your torso to your right side and touch the ball to the floor by your right hip. Quickly twist all the way back to your left side and continue to alternate back and forth in a steady motion.
Side Plank
A side plank is an isometric exercise performed without repetitive motion. Begin on your right side with your right hand placed directly under your shoulder and your legs stacked. Steadily lift your hips up until you form a straight line from your shoulders to your feet. Keep your arm fully extended, hold this position as long as possible and switch sides. You also have the option of doing this exercise on your forearm.
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