What Are the Methods for Lateral Muscle Training?

There are many exercise methods that can help train the side muscles, such as the "woodchopper" movement with a cable machine, suspended ab crunch, and the lat pull-down for abs.

Training the side abdominal muscles requires resistance. Although side crunches are a good exercise, the effect of this exercise without resistance is not significant in the long run. Additional resistance can help continuously stimulate the growth of your side abdominal muscles. Fix the cable machine at the lowest position, then pull towards the other side of your body until your hands reach the highest position. Keep your shoulders relaxed during the entire process and use muscle control to return to the starting position, rather than relying on the cable machine itself. Ensure that your core muscles are tense throughout the entire process. Start with 20-25 reps with low resistance as a warm-up, then try 3-4 sets of 8-10 reps each.

Suspended exercises are generally more difficult, but the results of training are very satisfying. By bringing your calves close to your chest, you can train the lower part of your abdominal muscles. Adding a slight angle to the ab crunch can further train your side abdominal muscles. When hanging from a bar, bend your knees and pull your legs towards your right side, hold the contraction for a moment, then return to the starting position and pull your legs towards your left side. Repeat this process. Try to do 3-4 sets of 10-12 reps each.

Ab crunches without resistance are generally not very effective in the long run. You can use this exercise as an alternative to lying on the ground and doing ab crunches. Set the cable machine to a higher position and choose a suitable weight. Hold the handles of the cable machine behind your head, with your knees hip-width apart. Pull down with force, pause at the bottom position, and then slowly return to the starting position. Try to do 3-4 sets of 10-12 reps each.