What Is the Best Side Fat Workout? Core Moves Your Routine May Be Missing

What if the best side fat workout uses a few exercises you usually skip on your way to the ab mat?

You already have your crunches, your favorite playlist, and maybe a plank that seems to last forever. Still, your routine might be missing some helpful moves. Before you add more twists to your routine, let’s look at which exercises are worth including.

In this article, we’ll cover what makes a good workout routine, what your usual ab exercises might miss, and five helpful moves, like Pallof presses and suitcase carries. We’ll also discuss how often to train, common mistakes, and Crunch classes that focus on your core.

Wondering what your next gym session could include? Keep reading to find new ideas for your core routine this week.

What Makes an Effective Side Fat Workout?

A good side fat workout combines core exercises with full-body strength training, cardio, and healthy eating habits. Oblique exercises strengthen your side muscles, but they can’t control where your body loses fat. Extra crunches won’t shrink your waistline on command.

Imagine someone at the gym working hard on their sides. They do lots of twists, feel the burn, and hope the fat is going away. But that burning feeling just means your muscles are working, not that fat is leaving that area.

A better plan gives your core different tasks. Side planks build balance, anti-rotation exercises teach your body to resist twisting, and suitcase carries help you control movement while carrying weight on one side. These moves add variety and purpose to your core workout.

Think of side fat exercises as just one piece of your plan. Begin with a weight you can handle, focus on good form, and slowly make things harder as you get stronger.

What Might Your Usual Ab Routine Be Missing?

Your usual ab routine might miss resisting unwanted movement, staying upright under load, and controlling each rep. Crunches are useful, but these skills are important too.

Resisting Rotation

Resisting rotation means keeping your torso steady when something tries to twist it. For example, in a Pallof press, you press a cable handle forward while the cable pulls to the side. Your arms move, but your body stays still. Crunch’s core stability guide covers this important part of core training.

Staying Upright

If you’ve ever carried a heavy grocery bag in one hand and felt yourself lean, that’s your core working to keep you upright. Suitcase carries use this idea in the gym: walk with a weight on one side and keep your body straight.

A 2024 study on loaded carriers says this type of training “activates core musculature across multiple movement planes while the body is in locomotion.” Simply put, your core muscles work as you move with the weight. Staying upright is part of the exercise, not just something you do between sets.

Movement Control

Movement control is about deciding where you move, not letting momentum take over. In a cable chop, move the handle smoothly and control it as it comes back. Don’t let the weight pull you. If you’re new, try Crunch’s beginner core exercises. Focus on steady breathing, the right amount of weight, and reps you can do with good form.

Which Overlooked Moves Can Strengthen Your Side Core?

Here are exercises to build side core strength and add variety to your ab routine. These moves challenge your obliques in different ways, beyond twists and crunches.

Pallof Press

The Pallof press might look like an arm exercise, but your core is working hard. When you press the handle forward, your obliques keep you steady against the cable’s pull. The challenge is to stay still, not to twist.

How To Do It

• Set a cable handle at chest height and stand sideways to the machine.
• Hold it against your chest with both hands, feet about shoulder-width apart.
• Step away until you feel tension, keeping your knees slightly bent.
• Brace your core and press forward without turning your hips or shoulders.
• Pause, return slowly, and repeat before switching sides.

Suitcase Carry

Carrying a weight on one side is like carrying a suitcase through the airport, but without rushing. This move challenges your core to keep you upright as you walk. Pick a weight that lets you walk without leaning or shrugging.

How To Do It

• Pick up a dumbbell or kettlebell with one hand, bending your hips and knees.
• Stand tall with the weight beside your thigh and shoulders level.
• Brace your core and walk with short, controlled steps.
• Keep your torso upright without leaning toward or away from the weight.
• Set it down with control, then switch hands.

Side Plank

The side plank doesn’t need twisting or equipment, but it can still feel tough. This exercise works the muscles along your side to keep your body steady. If the full version is too hard, start with your knees bent.

How To Do It

• Lie on your side with your elbow directly beneath your shoulder.
• Stack your feet, or bend your knees for an easier variation.
• Press through your forearm and lift your hips from the floor.
• Keep your body aligned, and don’t let your hips sag or roll.
• Breathe steadily, lower with control, and switch sides.

Half-Kneeling Cable Chop

Give your core a diagonal challenge without auditioning for a lumberjack competition. From a half-kneeling position, guide the cable across your body while controlling your trunk and pelvis. Keep the movement smooth rather than forcing a big twist.

How To Do It

• Set the cable above shoulder height and kneel sideways to the machine.
• Place the knee nearest the machine down, with your opposite foot forward.
• Hold the handle with both hands and brace your core.
• Pull diagonally toward your opposite hip, keeping your pelvis steady.
• Return slowly, complete your repetitions, and switch sides.

Single-Arm Farmer Hold

The single-arm farmer hold is like the suitcase carry, but you stay in one place. Hold a weight at your side and resist its pull. This is a good choice if you don’t have much space to walk, and it shows how hard it is to stand still.

How To Do It

• Pick up a dumbbell or kettlebell and stand with feet hip-width apart.
• Let the weight hang beside your thigh with your wrist straight.
• Keep your shoulders level and ribs aligned over your pelvis.
• Brace gently and breathe normally without leaning or shrugging.
• Set the weight down when your posture starts slipping, then switch sides.

How Often Should You Train Your Obliques?

Training your obliques two or three times a week is a good place to start. Make sure to have at least one full rest day between hard sessions. Adjust your schedule based on your experience, workout intensity, and recovery.

If you’re a beginner, try two sessions: do Pallof presses and side planks on Monday, then suitcase carries and cable chops on Thursday. Your core also works during other strength exercises, so doing more isn’t always better.

If you’re not sure how to plan your workouts, meeting with a personal trainer can help you balance coached sessions with workouts you do on your own. Personal trainers can provide a plan and help you improve your technique.

When hiring a personal trainer, look for someone who understands your goals and adjusts your workload as you progress. Keep repetitions controlled, increase difficulty gradually, and allow recovery when soreness or fatigue affects your form.

What Mistakes Can Make Your Core Workout Less Useful?

Doing reps too quickly, using too much weight, or skipping recovery can reduce your core workout’s effectiveness.

Before you add more exercises, see if any of these habits are showing up in your routine:

• Thinking exercises will get rid of side fat: Oblique exercises strengthen your muscles, but they don’t control where you lose fat. Make sure your side fat workout fits into your overall fitness and nutrition plan.
• Letting momentum take over: If you swing through cable chops, you lose control. Lower the weight until you can move it smoothly both ways.
• Choosing weights that pull you sideways: During suitcase carries, leaning or hiking one shoulder suggests the load needs adjusting. Walking like a tilted shopping cart isn’t the goal.
• Holding your breath throughout the set: Brace your core while continuing to breathe. If you cannot manage both, try less resistance or a shorter hold.
• Doing the same challenge over and over: Make progress by slowly increasing weight, reps, or exercise difficulty. Your routine can be familiar, but it should still change over time.
• Training hard when you’re tired: Your obliques help with other exercises too. Rest if soreness or fatigue affects your form.
• Measuring success only by appearance: Holding planks longer, carrying weights more smoothly, and better movement control are also signs of progress.

Which Crunch Classes Focus on Abs and Core?

Looking for company during your core workout? Crunch offers ab classes and full-body workouts that challenge your core. Check your local club’s schedule to see what’s available.

• Hot Core: This heated workout mixes standing and mat exercises. You’ll work on bracing, rotation, and balance to keep your core active, and you’ll definitely need a towel.
• Hardcore 360: This class mixes cardio, dumbbell strength exercises, and core work on the 360 training platform. The unstable surface adds a balance challenge, so your core works even outside the ab rounds.
• Absolution: This class focuses on your abs. You’ll do standing, kneeling, and floor exercises that challenge your core in different ways, plus some stretching. It’s a fresh take on your usual crunches.
• Ab-Celerator: This class uses the resistance runner to add resistance from different directions. You’ll do dynamic ab exercises that test your control and coordination, with harder options as you improve.
• Tough 20: This class has twenty different core moves. You’ll do bodyweight exercises while standing, kneeling, and on the floor. The variety keeps things interesting, and you don’t need much equipment.
• Hot Pilates Mat: This class uses Pilates mat exercises to strengthen your core. The focus is on controlled movement, showing you don’t have to rush to work your abs.
• TRX: Use the straps for Bodyweb with TRX, a suspension workout for your whole body. Your core keeps you steady during upper- and lower-body moves, and you can make it harder by changing your position.

How Can Crunch Help You Build a More Complete Core Routine?

Building real core strength takes more than a few crunches at the end of your workout. At Crunch Fitness, we help you train your core with good programs, coaching, and equipment, so you can move better, lift more, and stay safe.

Fun Group Fitness Classes

If you like energy and accountability, group fitness classes are a great way to build core strength. Many classes include planks, rotation, resistance training, and stability work for your abs and lower back.

Whether you’re doing strength circuits or high-intensity intervals, your core is working the whole time. Group classes are organized, motivating, and more fun than doing sit-ups alone.

Professional Assessment and Guidance

Not sure where to start? A personal trainer can assess your movement and posture and teach you how to exercise properly. With expert guidance, you can build strength safely and make steady progress.

Comprehensive Equipment

Crunch has everything from dumbbells and cable stations to turf areas, so you have the tools to train your core with real movement. This helps you work out smarter and get better results.

Join Us!

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQs

Can a Side Fat Workout Reduce Fat Around My Waist?

Side fat workouts strengthen your waist muscles, but they won’t burn fat only in that area. To lose fat around your waist, focus on healthy eating and overall activity.

Are Crunches Enough to Train My Obliques?

Crunches don’t work your obliques in every way. Try adding side planks, Pallof presses, and suitcase carries to build sideways strength, prevent twisting, and improve control.

How Often Should I Train My Core?

Start with two or three core workouts each week, and take at least one full rest day between hard sessions. Adjust your frequency based on how you feel and what other exercises you do.

Are Cables or Dumbbells Better for Oblique Training?

There isn’t one best choice. Cables and dumbbells both work your obliques differently. Use cables for Pallof presses and controlled chops, and try dumbbells for suitcase carries and single-arm holds.

Is 15 Minutes Enough for a Core Workout?

Yes, 15 minutes can be enough for an effective core workout if you choose appropriate exercises and focus on controlled movement. Focus on each rep with control and improve over time, instead of trying to fit in too many moves.

Should I Do a Side Fat Workout Before or After Cardio?

If building core strength matters most to you, do your side fat workout before cardio. If you care more about endurance, do it after. Start with a short, easy cardio warm-up either way. Don’t do hard core exercises when you’re too tired to keep good form.