If getting toned and strong abs are one of your goals this year, it’s important to know a few things before embarking on this journey. Your abs are made up of four parts: the rectus abdominis, external obliques, internal obliques and transversus abdominis. Often, when people speak about toning up this area, they are referring to losing the extra fat that tends to accumulate around the obliques (also known as love handles). Although spot-training is not possible, there are some methods and exercises you can follow to get you closer to your toned ab goals.
Read more: The best home exercise equipment to buy in 2025
Why the fat around your abs matters
You can’t target specifically the areas you’d like to tone up -- the only way to see any changes is by being in a caloric deficit and incorporating strength training and cardio to shed extra fat anywhere on your body. Fat found around the abdominals is known as subcutaneous and visceral fat. Subcutaneous fat refers to fat under the skin versus visceral fat, which is fat surrounding the internal organs and is dangerous at high levels.
Sarah Pelc Graca, a NASM-certified personal trainer, nutrition coach, women’s fitness specialist and owner at Strong with Sarah weight loss coaching says “excessive amounts [of fat] can still increase your risk of certain health conditions, like insulin resistance and cardiovascular disease.” On the other hand, lower levels of excess fat can support better mobility, hormone function and energy levels. “It’s all about balance and aiming for sustainable habits, not chasing an unrealistic 'shredded’ ideal,” Graca explains.
Body fat that bulges over the waistband on pants is commonly called "love handles."
Why your oblique strength matters
Now that you know that the only way to lose weight is to be in a caloric deficit and exercise, we can address the best exercises to target your obliques. Keep in mind that how your abs look after weight loss will also be determined by your genetics, even while you're in a maintenance phase. So, even if you don’t look like the average fitness influencer, that doesn’t mean you should neglect this area.
Graca explains, “Obliques are the core muscles that run along the sides of your torso, helping with rotation, lateral flexion, and stability.” She adds that strengthening your obliques can lead to better posture and spinal alignment, improved balance and stability, reduced risk of lower back pain, enhanced athletic performance and more efficient movement and injury prevention in everyday life. Combine core exercises with total-body strength training, cardiovascular movement and solid nutrition to see visible results over time.
Besides focusing on oblique-focused moves, Graca advises training your entire core, including the deep stabilizing muscles. Some of the exercises she recommends include the dead bug, planks (front and side), mountain climbers, hanging leg raises or lying leg raises and cable woodchoppers.
Best exercises for strengthening and toning obliques
Below are the best exercises you should be doing to strengthen and tone up your obliques. Graca recommends training obliques two to three times per week, allowing at least one day of rest between sessions. “Since they’re part of your core, which is engaged often, they recover quickly but still benefit from rest and recovery,” she says.
Side planks with hip dips
Get into a side plank on your forearm, elbow under your shoulder. Stack your feet and lift your hips to form a straight line. Slowly lower your hips a few inches, then lift them back up.
Try this: Do three sets of 10 to 12 dips per side.
Russian twists
Sit on the floor with knees bent and heels down (or elevated for a challenge). Lean back slightly to engage your core. Hold a weight (optional), and twist your torso side to side, tapping the floor next to each hip.
Try this: Aim for 3 sets of 15 to 20 reps (each side counts as one).
Standing oblique crunch
Stand tall with your hands behind your head. Bring your right knee up toward your right elbow, crunching your side. Return to the starting position and repeat.
Try this: Perform three sets of 12 to 15 reps per side.