The side abdominal wall can be a tricky area to work...most people tend to default to side bends with a dumbell (or two) in an effort to tighten up their love handles.

However, flexing your spine sideways like this with resistance is NOT a good idea... it puts stress on the spine and it simply builds up the obliques to make your waist look BIGGER.

The BETTER way to tighten up the side abdominal wall (i.e. the obliques and transverse abdominis in that area) is with one-sided loading while performing ANOTHER exercise.

In this case...Front Squats.

You're not actually performing any movement with the core...it just works to stabilize the load against uneven resistance. This stabilization puts tremendous demand on the core and is extremely effective for overall core training.

The front squat is tough on the frontal abdominal wall just on it's own...now we're going to add uneven resistance to the mix (this can also be done with the back squat).

And surprisingly enough, you can probably do similar weight with this version as you can with the back squat. It's not the bar position that limits you, it's how uneven the load is on your body. There's only so much weight you can control on the loaded side as opposed to the unloaded side before it just becomes not feasible to do.

So first, set the bar up in the rack at the height you would normally use for front squats. Load a plate on one side of the bar - I'm using a single 45 lb plate but you should definitely start lighter the first time you do it.

Set your arms up in the cross-arm racking position to start with.

Now holding your left arm in place (if the plate is to your left), set your right arm outwards on the bar. You'll need this to stabilize the bar.

The position almost looks like you're playing a giant flute.

Now step out and get ready to squat. If you think it's tough to stabilize at the top, just wait til you squat down...

Come down, keeping your core tight.

Come back up and repeat for 4 to 6 reps.

Once you're done, repeat on the other side (you can just turn around and face the other way in the rack - you don't have to change the plate to the other side).

So first, get both your arms in the crossed-racking position.

Then set your other hand out to the side and grip on.

Step out into the rack.

Now squat.

It's very simple to perform and VERY effective for developing overall core strength and power.

Enjoy!

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Want More Killer Core Exercises Like This?

I pulled the above exercise directly from my new book, "The Best Core Exercises You've Never Heard Of"

And let me tell you...if you like unique and challenging core training, THIS BOOK IS FOR YOU.

I also just finished putting together printed versions of my latest book "The Best Core Exercises You've Never Heard Of!"

If you prefer a hard copy version that you can hold in your hands and bring to the gym, you can order that here.

Enjoy!

 

Nick Nilsson
The "Mad Scientist of Muscle"