Exercises for Side Abs: 7 Moves for Stronger Obliques

By Lauren Holland

Updated November 2026

The best exercises for side abs train your obliques to bend, rotate and resist movement in several directions. In this guide you will learn seven moves that work the external and internal obliques, along with setup cues, progressions and the mistakes that keep most people from feeling their side abs working. Start with the first two or three moves if you are new to training, then add the rest as your control improves.

How the Side Abs Work

Your side abs are made up mainly of the external obliques, internal obliques and the transverse abdominis, which wraps around your trunk like a corset. The external obliques run diagonally down from your lower ribs toward your hips, so they help you rotate your torso and side-bend. The internal obliques sit beneath them and work in the opposite rotational direction. Together they stabilize your spine when you walk, lift something heavy or reach across your body.

Shopping for one? See our guide: 6 Best Side Abs Exercises for Obliques and Core (2026).

Because these muscles do several jobs, the most effective side ab training includes three patterns: lateral flexion (bending sideways), rotation, and anti-rotation (resisting a twisting force). A good routine covers all three rather than relying on crunches alone.

Equipment and Setup Checklist

Most side ab exercises need very little equipment. Before you begin, gather the following:

• A non-slip mat or carpeted floor for side-lying and plank work
• A light dumbbell or water bottle for added load on bending moves
• A resistance band anchored at about waist height for rotation drills
• A timer or counter so you can track sets, reps and hold times
• A mirror or phone camera to check that your torso is moving in the right plane

If you have a history of back pain, a hernia, or any condition that affects your core, consult a physician or physical therapist before starting a new routine.

The 7 Best Exercises for Side Abs

1. Side Plank

The side plank is the foundation of lateral core training because it builds endurance in the obliques while keeping your spine neutral.

1. Lie on your left side with your legs straight and your left forearm under your shoulder, elbow directly beneath it.
2. Lift your hips until your body forms a straight line from head to heels. Stack your feet or stagger them for more stability.
3. Hold for 20 to 30 seconds, breathing steadily. Keep your hips from sagging toward the floor.
4. Switch sides. Aim for 3 sets per side as your first target.

2. Dead Bug

Dead bugs train anti-rotation and coordination between your arms and legs, which is useful for everyday movement under load.

1. Lie on your back with your arms pointing to the ceiling and your knees bent to 90 degrees over your hips.
2. Press your lower back gently into the floor. This is the key position you maintain throughout.
3. Slowly extend your right arm overhead and your left leg toward the floor, stopping before your back arches.
4. Return to the start and switch sides. Work up to 8 to 10 reps per side.

3. Standing Side Bend with Dumbbell

This move loads the obliques through lateral flexion. Use a light weight and focus on controlled movement rather than momentum.

1. Stand with feet hip-width apart and hold a dumbbell in your right hand, arm hanging at your side.
2. Bend sideways toward the weight, sliding your hand down your thigh without leaning forward or backward.
3. Pause briefly at the bottom, then return to standing using your left oblique.
4. Complete 10 to 12 reps per side for 3 sets.

4. Half-Kneeling Pallof Press

The Pallof press is an anti-rotation exercise. It teaches your core to resist being pulled sideways, which is exactly what your obliques do during sports and daily tasks.

1. Anchor a resistance band at chest height. Kneel perpendicular to the anchor, with the inside knee down.
2. Hold the band with both hands at your sternum and press it straight out in front of you.
3. Hold for 3 to 5 seconds, resisting the pull toward the anchor, then return the band to your chest.
4. Complete 8 to 12 reps per side.

5. Russian Twist

Rotational work strengthens the obliques through their main function. Keep the range controlled to protect your lower back.

1. Sit on the floor with knees bent and feet either flat or lifted slightly. Lean back to about 45 degrees.
2. Clasp your hands or hold a light weight at your chest.
3. Rotate your torso to the right, then to the left, moving from the ribs rather than swinging your arms.
4. Aim for 10 to 16 total twists for 3 sets.

6. Side-Lying Hip Hike

This beginner-friendly option targets the lower obliques and the muscles around the hip, making it a good entry point before side planks feel comfortable.

1. Lie on your right side with your legs straight and your head resting on your arm.
2. Lift your top leg slowly to about hip height, keeping your torso stacked and still.
3. Lower it under control. Repeat for 12 to 15 reps, then switch sides.

7. Bicycle Crunch

Bicycle crunches combine rotation with flexion. Slow them down to make them an oblique exercise rather than a fast cardio drill.

1. Lie on your back with hands lightly behind your head and knees raised to tabletop position.
2. Bring your right elbow toward your left knee while extending your right leg, then switch in a slow, controlled rhythm.
3. Keep your lower back close to the floor. Aim for 10 to 12 reps per side for 2 or 3 sets.

Sample Weekly Routine

You do not need to train side abs every day. Two to three sessions per week give most people steady progress. The table below shows a simple beginner plan that you can adjust as you get stronger.

Ways to Progress

Once a movement feels easy for all reps and holds, make it harder with one change at a time. Lengthen the side plank hold, lift the top leg in the side plank, add a dumbbell to the side bend, increase the band tension on the Pallof press, or slow the tempo on the Russian twist to a three-second count in each direction. Progressing one variable keeps your form intact and makes the gains easier to track.

Common Mistakes

• Letting the hips sag in side planks. A sagging hip shifts load onto the lower back. Squeeze your glutes and think of a straight line from head to heels.
• Swinging through side bends. Momentum removes the muscle work. Pause at the bottom of each rep.
• Yanking on Russian twists. Rotate from the ribcage and keep your hips steady. Arm speed is not the goal.
• Arching the back in dead bugs. If your lower back lifts off the floor, shorten the range of motion until you can hold the position.
• Training only in one plane. Bending and twisting only will leave gaps in your strength. Include anti-rotation moves too.
• Holding your breath. Exhale during the hardest part of each rep to keep your deep abdominal muscles engaged.

Tips for Better Results

Warm up for five minutes with gentle trunk rotations, cat-cow stretches and a few slow bodyweight squats before you train. Keep your sessions focused and stop a set when your form breaks down, since sloppy reps teach your body the wrong pattern. Pair side ab work with overall fat loss and whole-body strength training, because you cannot spot-reduce fat from your waist. Sleep, hydration and consistent effort matter as much as any single exercise.

Recommended gear

A few simple tools make side ab training more comfortable and easier to progress. Choose items that match the movements above.

• Resistance band loop set: Useful for Pallof presses and anchored rotation drills, since you can change tension by switching bands. View on Amazon
• Adjustable dumbbell: Lets you add light load to standing side bends and increase weight as you get stronger. View on Amazon
• Thick exercise mat: Cushions your hips and elbows during side planks and dead bugs, making longer holds more comfortable. View on Amazon

FAQ

How often should I train side abs?

Two to three times per week is a good target for most people. Your obliques recover quickly, but they still benefit from rest days between sessions, especially when you add load.

Will side exercises make my waist smaller?

Side exercises strengthen and build the oblique muscles, but they do not burn fat from that area specifically. Waist size changes mostly with overall body fat, which depends on nutrition, total activity and consistency.

Are side planks safe for beginners?

Yes, when you start with shorter holds and keep the hips lifted in a straight line. Begin with a bent-knee version if a full side plank feels too hard, then progress as your control improves.

Why do my obliques feel sore after Russian twists?

Soreness is normal when you add a new exercise or increase the volume. Ease off the number of sets for a few days, and focus on controlled movement rather than speed.

Can I do side ab exercises every day?

Doing gentle work like side-lying hip hikes most days is fine, but heavier or loaded movements benefit from rest. If you feel sharp pain or unusual strain, stop and consult a healthcare professional.

What is the difference between oblique and side ab exercises?

The terms overlap. Both refer to training the muscles along the sides of the trunk, which include the external and internal obliques. Movements that bend or rotate the torso target them most directly.

Do I need weights to train side abs?

No. Bodyweight moves like side planks, dead bugs and hip hikes build real strength. Weights help you progress later, but they are not required to start.

Conclusion

Side ab training works best when it covers bending, rotation and anti-rotation through a mix of planks, presses and controlled twists. Start with the simpler moves, track your holds and reps, and add difficulty one step at a time. Stay consistent, pair your core work with overall training and nutrition, and your obliques will become stronger and more capable over the coming weeks.

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)
• 7 Best Women's Abs Exercises for Home Training (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.