Abdominal Lateral Flexion Exercises

Strengthen your internal and external oblique muscles, which enable you to bend sideways as well as keeping you from tumbling over to the side. These muscles are located on the lateral aspect of your torso. Lynn Millar, Ph.D., of the American College of Sports Medicine, reports strong abdominal muscles help keep the trunk stiff, giving you better control and increased strength in your arm and leg movements. You will need dumbbells and barbells to do Saxon bends, barbell side bends and lateral crunches. Complete two sets of 12 to 15 repetitions per side, gradually building up to four sets.

Saxon Bends

To do Saxon bends, It is very important to immobilize your hips down to your feet. Start with an 8-lb. dumbbell. Use a mirror to watch your form.
Grab an 8-lb. dumbbell, one hand on each end. Stand with your feet three inches wider than shoulder-width on either side, toes at a slight diagonal. Bend your knees, dropping your pelvis into a one-quarter squat stance. Suck your navel toward your spine. Hold the dumbbell two inches just above your forehead. Bend to your right as far as possible without moving or shifting your lower body. Alternate sides every set.

Barbell Side Bends

A barbell allows you to use more weight. However, it is also more unstable as the weight is distributed outside of your base of support (pelvis and legs). Start with a 25-lb. bar and progress to the 45-lb. bar.
Place the barbell securely behind your head, crossing both shoulders and your trapezius muscles (traps). This is the muscle you see or feel when your shrug your shoulders. The bar should rest just below your neck, on top of the traps. Extend your arms along the length of the bar to keep it in place. Put your feet three inches wider than shoulder-width, toes at a diagonal. Bend your legs a little to sit into a one-quarter squat position. In a slow, controlled motion, bend sideways to your right as far as possible. Return to starting position, then bend to your left. Alternate sides every set.

Lateral Crunches

Lie on your back, knees bent, feet flat on the floor. Place your left hand behind your head for support. Stretch your right hand along the right side of your body. Lift your shoulder blades slightly off the floor. Bend toward your right leg, pivoting from your low back. Reach with your fingers as far as possible across your butt. Do not lift your chest toward your knees. This is a sideways crunch. Do 12 to 15 reps per side and then switch sides, supporting your head now with your right hand.