Side Abs Workout: 3 Exercises to Build Core Strength

A modified side plank, bird dog, and suitcase carry make a useful side abs workout. Together, they challenge you to keep your trunk steady while supporting your body, moving an arm and leg, or carrying a weight.

Your “side abs” are usually called the obliques. They help turn and stabilize your trunk, alongside other core muscles. You can train them through controlled movement and by resisting unwanted movement.

3 exercises for the sides of your core

1. Modified side plank

1. Lie on your side with your knees bent. Place your lower elbow directly beneath your shoulder.
2. Press through your forearm and knees to lift your hips. Aim for a straight line from your shoulders through your hips to your knees.
3. Hold for a few comfortable breaths, then lower slowly.
4. Repeat on the other side.

Mayo Clinic includes the side plank among its core-strength exercises. Keep the hold short enough that your hips do not sag. Stop if it causes shoulder or back pain.

2. Bird dog

1. Start on your hands and knees, with your hands beneath your shoulders and knees beneath your hips.
2. Gently brace your abdomen without holding your breath.
3. Reach one arm forward and the opposite leg backward, keeping your hips and shoulders level.
4. Pause briefly, return to the start, and change sides.

Reach only as far as you can without arching your back or twisting. If moving both limbs is difficult, practice lifting one arm or extending one leg at a time.

3. Suitcase carry

1. Stand with a light dumbbell or kettlebell in one hand, hanging beside you.
2. Keep your shoulders level and look ahead. Avoid leaning toward or away from the weight.
3. Walk slowly along a clear, level path while breathing normally.
4. Put the weight down safely, change hands, and repeat.

The uneven load asks your core to resist bending sideways. Use a weight you can grip securely and carry without changing your posture. Shorten the distance or reduce the weight if you begin to lean.

A simple starting routine

Warm up with a few minutes of easy movement. For a first practice session, try one round of the following, resting between exercises:

• Modified side plank: two or three comfortable breaths on each side.
• Bird dog: five slow repetitions per side.
• Suitcase carry: ten to twenty controlled steps with the weight in each hand.

These are starting examples, not minimums you must complete. Finish each set while you can still maintain control. If a movement is uncomfortable, leave it out and ask a qualified trainer or physical therapist about an alternative.

Fit this into a balanced strength routine about twice a week, with a recovery day between sessions that work the same muscles hard. You do not need to train your abs to exhaustion every day.

How do you make it harder?

Change one thing at a time. You might add a few repetitions to the bird dog, a little distance to the carry, or another brief side-plank hold. Add load only when your position stays steady.

For the side plank, straightening your legs creates a harder variation. Use it only when the bent-knee version feels controlled and comfortable.

If you are new to exercise, have an injury, or are recovering from abdominal surgery, get guidance before starting. Stop for sharp pain, dizziness, or unusual symptoms.

Will this reduce fat around your waist?

These exercises can improve strength and control, but they are not a reliable way to selectively remove fat from the sides of your waist. Track what you can do with good form instead of judging every session by how your stomach looks.

For another part of a balanced routine, try these hamstring and glute exercises.

This article provides general information and does not replace individual medical advice.