Maintaining proper posture is about more than looking good–it's also vital for overall health, pain prevention, and efficient day-to-day mobility. A common yet overlooked factor of posture correction involves the obliques, which are the muscles running down the sides of the torso and forming part of your core. Strengthening these muscles enhances your alignment and stability and diminishes the chance of injury.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Kapil Dave, Director of Sports - Sharda University - Noida, explained why side ab exercises are important for posture improvement and highlighted some of the effective moves you can add to your routine. Here is everything he shared with us.
Why Side Ab Exercises Matter for Posture
‘The core acts as the central support system of your body. The obliques are involved in spinal rotation, lateral stabilisation, and the alignment of your spine. In all honesty, poor oblique muscles lead to compensations and postures such as a tilted pelvis and rounded shoulders. Strengthening the obliques would indeed ensure that the spine is well-supported and balanced. This would, therefore, make it easier to sit, stand, and move properly," Dr Dave explained.
Also Read: Confused If Posture Correctors Really Work? Tips On How You Can Use Them Properly
Effective Side Ab Exercises for Better Posture
Here are five highly effective side ab exercises that can help you strengthen your obliques and improve your posture:
1. Side Plank
Side planks target the obliques while also engaging other core muscles, promoting spinal stability and alignment.
How to do it:
- Lie on your side with your legs stacked and your elbow directly under your shoulder.
- Engage your core, lift your hips off the floor, and get into a straight line from head to feet.
- Hold for 20-30 seconds then switch sides.
2. Medicine Ball Oblique Twists
These twists are a moving exercise that engages the obliques and increases rotational mobility to maintain proper posture in twisting movements.
How to do it:
- Sit on the floor with your knees bent and feet flat.
- Hold a medicine ball close to your chest and lean back slightly.
- Rotate your torso to one side, then the other, keeping the movement controlled.
3. Side-Lying Leg Lifts
This exercise strengthens the obliques and also activates the glutes, improving lateral stability for better posture.
How to do it:
- Lie on your side with your legs straight and stacked.
- Put your bottom arm behind your head to support yourself.
- Lift the top leg up as far as you can and then lower it back down slowly.
- Repeat 12-15 per side.
4. Standing Side Crunches
This exercise increases balance and strength of the core allowing upright posture.
How to do:
- Stand with feet shoulder-width apart and hands behind your head
- Bring your right knee toward your right elbow, crunching your side.
- Return to the starting position and repeat on the left side.
- Do 10-12 reps per side.
5. Windshield Wipers
This is an exercise to strengthen the obliques. Any form of rotational movement keeps your spine in line too.
How to do it:
- Lie on the back with outstretched arms and raised legs at a 90-degree angle.
- Keeping shoulders on the floor, lift legs to one side and return them to the centre.
- Do the same on the other side.
Bottomline
Include the side ab workout in your regime, and enjoy the many perks it brings for proper posture and being healthy. In the long term, one might notice improved spine alignment, reduction in discomfort levels, and, most importantly, confidence in personal posture. But remember, one cannot have great posture without an adequately strong core- and obliques are very essential to that strong core.