Carve your obliques—and protect your back—while creating a more powerful torso

Obliques help you flex and rotate your spine, and they protect against back injury when you move something heavy.

These three exercises strengthen your obliques for better sports performance. Plus, they’ll burn belly fat, so your side abs will really pop when you take off your shirt.

WEIGHTED SIDE PLANK

This total-body exercise is also great for working your hips, glutes, and shoulders.

Do It: Using a challenging weight, hold for 30 seconds on each side, resting 30 seconds in between.

Do 3 to 5 sets per side. Make it harder by raising your top leg (shown above).

SINGLE-ARM CARRY

Besides working your obliques, the single-arm carry will also strengthen your grip, too.
Do It: Hold a heavy dumbbell at your side with your arm straight. Walk while keeping your torso straight.

Keep at it for 5 to 10 minutes, switching hands every 30 seconds.

Too easy? Hold the weight at shoulder level or overhead.

SANDBAG SHOVELING

You’ll smoke your obliques with this sandbag shoveling routine: 5 to 10 rounds of 30 seconds on, 30 seconds off.

Do It: Pivot your feet and bend your knees as you turn to the right, dropping your hips as you lower the bag.

Push up and arc the sandbag across your chest and back down to the left.