Exercises for Lateral Abs: 7 Moves for Stronger Obliques

By Lauren Holland

Updated November 2026

Exercises for lateral abs train the muscles along the sides of your waist: the external and internal obliques, plus the deeper transverse abdominis that wraps around your midsection. Done with good form, they help you resist side bending, rotate with control, and keep your waist and hips stable during everyday movement and sport. This guide walks through the best movements, how to perform each one correctly, and how to build them into a routine you can stick with.

What the Lateral Abs Actually Do

Most people picture “abs” as the vertical band down the front of the torso, but the side muscles do a different and equally important job. The external obliques sit on the sides and front of the ribcage and help you rotate your torso and bend sideways. The internal obliques run in the opposite direction and work with them during rotation. The transverse abdominis acts like a natural weight belt, tightening around the waist to stabilize your spine.

Shopping for one? See our guide: 7 Best Women's Abs Exercises for Home Training (2026).

Because these muscles mostly control movement in the frontal and transverse planes, training them requires more than crunches. You need exercises that resist side bending, resist rotation, and occasionally produce it under load.

How to Choose Lateral Ab Exercises

Pick movements that cover three functions: anti-lateral flexion (resisting side bending), anti-rotation (resisting twisting), and controlled rotation or side flexion. A well-rounded routine includes at least one of each. Start with bodyweight variations, then add load or difficulty once you can hold good form for the full set.

Key Factors to Consider

• Your current level. Beginners should master static holds before dynamic movements.
• Your goal. Stability work suits posture and back comfort; rotational work suits sport.
• Equipment available. Most lateral ab work needs only a mat, but a cable, band, or dumbbell adds range of options.
• Back health. If you have a history of back pain, start with isometric holds and check with a professional first.

7 Exercises for Lateral Abs

1. Side Plank

The side plank is the foundation of lateral core training. It builds endurance in the obliques and transverse abdominis without spinal movement.

1. Lie on your left side with your legs straight and your left forearm directly under your shoulder.
2. Lift your hips until your body forms a straight line from head to heels.
3. Keep your neck long and your hips level. Hold for 20 to 30 seconds.
4. Rest, then repeat on the other side. Work up to three sets per side.

To make it easier, bend your knees and keep your bottom knee on the mat. To make it harder, raise your top leg or lift the top arm overhead.

2. Pallof Press

This anti-rotation drill trains the obliques to resist twisting. It is one of the most effective lateral core movements because the load is constant through the whole range.

1. Attach a resistance band or cable handle at chest height, then stand perpendicular to the anchor point.
2. Hold the handle at your sternum with both hands, feet shoulder-width apart.
3. Press the handle straight out in front of you, keeping your hips and shoulders square.
4. Pause for two seconds, then return slowly. Perform 10 to 12 reps per side.

3. Suitcase Carry

Carrying a heavy object in one hand forces your lateral core to work hard to keep your torso upright.

1. Hold a dumbbell or kettlebell in one hand at your side.
2. Stand tall with ribs stacked over hips and walk for 20 to 40 meters.
3. Keep your shoulders level; do not lean toward the weight.
4. Switch hands and repeat.

4. Standing Cable or Band Woodchop

The woodchop trains controlled rotation and diagonal force, which mirrors many sports movements.

1. Set a cable or band anchor overhead on one side.
2. Grip the handle with both hands and stand with feet wide, knees soft.
3. Rotate through your torso and pull the handle diagonally down toward the opposite hip.
4. Let your hips turn with the movement but keep your arms relatively straight. Complete 8 to 10 reps per side.

5. Side Bend with Dumbbell

This classic move loads the external obliques through lateral flexion. Use light weight and focus on control.

1. Stand with feet hip-width apart and hold a light dumbbell in one hand.
2. Bend sideways slowly, letting the weight slide toward your knee.
3. Pause briefly, then return to standing by contracting the side of your waist.
4. Complete 10 to 12 reps per side without leaning forward or backward.

6. Dead Bug with Rotation

A modified dead bug adds a trunk rotation element that challenges the obliques while keeping the lower back protected.

1. Lie on your back with knees bent at 90 degrees and arms pointing to the ceiling.
2. Lower one arm overhead and the opposite leg toward the floor, keeping your lower back gently pressed down.
3. Return to start and reach the other arm and leg. Move slowly for 8 to 10 reps per side.

7. Russian Twist

The Russian twist targets rotational strength. Perform it with control rather than speed.

1. Sit with knees bent, feet lightly touching the floor or elevated, and lean back to about 45 degrees.
2. Hold a light weight or your hands together in front of your chest.
3. Rotate your torso to one side, then the other, keeping your spine tall.
4. Complete 12 to 16 total twists per set, two to three sets.

Sample Lateral Abs Routine

The table below shows a simple weekly plan. Use two to three sessions per week, with at least one rest day between them.

Keep rest periods between 60 and 90 seconds. As the routine gets easier, increase load, time, or distance rather than adding random extra sets.

Common Mistakes to Avoid

• Using momentum. Swinging through side bends or twists shifts the work away from the obliques. Slow the tempo to two or three seconds on the way down.
• Letting the hips drop. In side planks, a sagging waist means the muscles are not holding the body in line. Shorten the hold instead.
• Leaning during carries. Tilting toward the weight removes the stabilizing challenge. Imagine you are standing between two walls.
• Arching the lower back. In dead bugs and similar floor work, keep your lower back gently pressed toward the floor.
• Skipping the other side. Most people have a weaker side. Train both evenly and watch for imbalances.
• Using too much weight. Heavy loads on side bends or twists can strain the lower back. Choose a weight you can control fully.

Tips for Better Results

• Breathe out as you exert effort and keep your ribs down rather than flared.
• Film a set from the side or front once in a while to check alignment.
• Combine lateral work with full-body training; the obliques support nearly every lift.
• Progress gradually. A 30-second side plank held with perfect form beats a 90-second hold that sags.
• Be patient. Core strength builds over weeks, and visible changes depend heavily on body fat levels and genetics, not exercise alone.

Recommended gear

You can do all of the movements above with nothing but a mat, but a few simple tools make progression easier.

• Resistance bands. A loop band lets you perform Pallof presses and woodchops at home, and you can adjust resistance by changing bands or anchor height. View on Amazon
• Adjustable dumbbell. One adjustable dumbbell covers suitcase carries and side bends as you get stronger. View on Amazon
• Exercise mat. A thicker mat cushions side planks and dead bugs, especially on hard floors. View on Amazon

FAQ

How often should I train my lateral abs?

Two to three times per week is enough for most people. Your obliques recover quickly, but they also support your spine during other training, so avoid stacking very hard core sessions back to back.

Do side bends build a bigger waist?

Side bends strengthen the obliques, but they do not reduce fat around the waist or make the waist narrower. Muscle development and body fat levels are separate questions, and spot reduction through targeted exercise is not supported by evidence.

Are Russian twists bad for my back?

They can be if performed fast or with heavy weight, because repeated twisting under load stresses the spine. Keep the movement controlled and use a light weight. If you have back pain, consider the Pallof press or side plank instead.

Can I train lateral abs if I have lower back pain?

Many people do, starting with isometric holds like side planks and gentle dead bugs. Stop any movement that increases pain, and talk to a doctor or physical therapist before adding rotational or loaded work.

What is the difference between upper and lower oblique work?

The obliques run along the whole side of the torso, so most lateral exercises train both areas. Some variations, like raised-leg side planks, shift emphasis slightly, but you cannot isolate one section of the obliques through exercise selection alone.

How long before I see results from lateral ab training?

Most people notice better stability and less lower back fatigue within three to four weeks. Visible changes depend on body fat, nutrition, and genetics, so judge progress by strength and control rather than appearance alone.

Should I do lateral abs before or after heavy lifting?

Perform them after your main lifts, or on a separate day. Fatigued obliques can compromise form on squats, deadlifts, and overhead presses, which increases injury risk.

Do I need equipment for effective lateral ab training?

No. Side planks, dead bugs, and bodyweight rotations are highly effective. Equipment such as bands or dumbbells adds progression options but is not required to build strength in the lateral core.

Conclusion

Exercises for lateral abs work best when they cover side stability, anti-rotation, and controlled rotation. Start with side planks and dead bugs, add Pallof presses and suitcase carries as you improve, and keep form strict throughout. Train two or three times a week, progress gradually, and check with a professional if you have any existing back or spine concerns.

Related reading

• Women's Abs Exercises Home: 5 Best Ab Trainers Compared (2026)
• What Are Some Good Exercises for Abs? 7 Moves That Work
• Weighted Exercises for Abs: 6 Moves That Build a Stronger Core
• Abs Exercises with Dumbbells: 7 Moves for a Stronger Core (2026)

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our core & abs guides, checking product details against manufacturer specifications and owner feedback.