These side ab moves will help strengthen your core and support your spine.
They are, after all, essential muscles for everyday life, function, and movement.
For that to happen, it’s crucial that you train your entire core.
Illustration by Yeji Kim
But there is more to your abs than just that outermost, or superficial, layer.
Made up of an inner and outer set, the obliques are actually the largest of the ab muscles.
Thelower back is one areathat often takes a big hit.
Side Plank With Rotation.Candra Huff
Test them bydoing bicycle crunches, suggests Ladis.
it’s possible for you to also get into a side plank.
Improper breathing, breath holding, and ribs flaring out are also signs of oblique weakness, adds Ladis.
illustration by Yeji Kim
To help shore up yours, Sims suggests these oblique-strengtheners.
Do 3 sets of 15 reps per side.
To make it harder:Keep the bottom knee off the floor and straighten both legs.
Illustration by Yeji Kim
As you get stronger, you could try stacking your feet.
Return to the starting position.
Next, rotate to one side, stacking your legs, hips, and shoulders.
Illustration by Yeji Kim
Lift your top arm high.
Paley says you want to avoid collapsing into your shoulder.
Jackknives
Lie faceup with your right knee bent and left leg straight at a 45 degree-angle.
Illustration by Yeji Kim
Extend your right arm overhead by the ear and left arm out at a 45-degree angle.
Slowly lower back down.
Do 3 sets of 15 reps and repeat on the other side.
Criss Cross.Candra Huff
To make it harder:Take your left arm off the floor and place your hand on your stomach.
Squeezing your glutes and quads, reach one arm out in front of you.
Return to elbow plank position and repeat with the other arm.
Tic Tock.Candra Huff
Press into the ground with your left forearm.
Crunch up onto your side as you bend your knees, bringing them in to touch your right elbow.
Slowly lower back down.
Do 3 sets of 15 reps on each side.
Inhale as you reverse the motion, bringing the dumbbell back across and down to the left hip.
Do 3 sets of 12 reps (all on one side), then repeat on the other side.
Place your hands behind your head with elbows wide.
Inhale as you return to the center.
Then, switch sides and continue alternating sides.
Begin rotating while maintaining the tabletop position.
Tic Tok
Begin by laying on your back with your arms stretched out.
(Picture yourself in a “T” position.)
Be sure to keep your knees bent and your feet flat on the floor with your legs glued together.
Turn your head to look in the opposite direction of your knees, feeling the spinal rotation.
Next, inhale to return your knees to the center, then repeat on the other side.
2015;27(3):619-622. doi:10.1589/jpts.27.619
