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exercise for *side* ab muscles?

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dpopiz

Diamond Member
I've been doing crunches for a while, but all they're doing is building up the muscle out in front, which just makes my belly stick out more. in fact it's to the point where you can see this big round slab of muscle sticking out in front with none to either side

so...

is there an exercise that will build up the muscle on the sides of my belly?
 
Originally posted by: dpopiz
I've been doing crunches for a while, but all they're doing is building up the muscle out in front, which just makes my belly stick out more. in fact it's to the point where you can see this big round slab of muscle sticking out in front with none to either side

so...

is there an exercise that will build up the muscle on the sides of my belly?
Click to expand...

Get a heavy dumbell. Hold it at your side. Lean towards it, then straighten up. Repeat.
 
Originally posted by: Mookow
Originally posted by: dpopiz
I've been doing crunches for a while, but all they're doing is building up the muscle out in front, which just makes my belly stick out more. in fact it's to the point where you can see this big round slab of muscle sticking out in front with none to either side

so...

is there an exercise that will build up the muscle on the sides of my belly?
Click to expand...

Get a heavy dumbell. Hold it at your side. Lean towards it, then straighten up. Repeat.
Click to expand...

We have this "machine" at our gym where you stand on it and it allows you to lean very far without falling over. I've never used it, but it's supposed to be pretty good.
 
or when you are doing crunches, lie on your back with your kness bent as usual, but instead of keeping your palms behind your head, keep them flat on the mat on each side of you, then reach and touch the tips of your shoes (or try to touch) on each side, alternating between sides. It's like doing crunches for the side abs.

Also go to bodybuilding.com and check out their ab routines, you'll see a diagram there.
 
sit down on ur butt. make sure ur legs are bent and ur legs dont touch the gornd, make sure ur back is not touching the ground either, in that pivot position, take a medicine ball and thrust it side to side touching the ground with the ball, make sure ur legs are thrusting from left to right also, so that ur obliques feel the strain. u can have someone also throw u the ball after every 2, 4, 6, and 8 repitions.
 
lie on back, put hands face down under lower back arch for stability, lift legs while straight to a vertical position. lower. more hardcore version involves raising entire lower back up at the end too. while not exactly the side abs, it works out other parts your missing with just crunches.
 
I'd do some broom twists or hanging leg raises with a slight twist in the trunk. You certainly don't want to build up your obliques too much, as they can take away from V-taper.
 
I've been doing the sideward crunches (some peeps I know suggested them too), but I don't feel anything. I did them about double the number of normal crunches I do
 
I used to do crunches, but those hurt my back at times, since I have a minor bend in my spine.

So instead, my ab workout:

I have a weight bench that has leg curling err something built into the end of it, so it has leg holds.

After every set benching, I do one set of weighted sit-ups.
Holding a 25 lb. weight on my chest, I do 15 reps. straight forward. Next set I do 15 reps. twisting left, next 15 reps. twisting right, and so on.

I lost like 35 lbs. and am now the weight I wanna be (I am 5'9", 150 lbs.) I didn't want to stop there, so I decided to start lifting to get fit. Now I just started lifting again 3 weeks ago, but already using this routine, I notice definition starting, sides and centered.

Hope this helps.
 
Originally posted by: Rudee
I'd do some broom twists or hanging leg raises with a slight twist in the trunk. You certainly don't want to build up your obliques too much, as they can take away from V-taper.
Click to expand...

Unless you get up to more than 100 pound dumbbells for side bends, you're not going to add more than an inch of musculature to your torso. The additional musculature will do you a lot of good anyways.
 
Originally posted by: Mookow
Originally posted by: dpopiz
I've been doing crunches for a while, but all they're doing is building up the muscle out in front, which just makes my belly stick out more. in fact it's to the point where you can see this big round slab of muscle sticking out in front with none to either side

so...

is there an exercise that will build up the muscle on the sides of my belly?
Click to expand...

Get a heavy dumbell. Hold it at your side. Lean towards it, then straighten up. Repeat.
Click to expand...


if you have trouble holding onto the DB, then use chalk or get some straps.
this exercise can be great for your back, too.
 
Sit down while holding a boomstick across your shoulders, lean forward about 20 degrees. Twist your torso, but not too far.
 
Ab Bootcamp

Do this to target almost all the muscle groups in your ab region. Don't forget, though, that only doing ab work will not give you the desired results. You must work the rest of your body, too, to get abs that look good.
 
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