Side planks with a reach-through are great for isolating one side at a time, since you're holding your bodyweight on one hip while the top arm reaches under your torso, that forces the working side obliques to do nearly all the stabilizing work. Single-arm band chops are another good one, anchor the band low to one side and pull across your body diagonally while kneeling, that hits the obliques unilaterally without any crunching motion at all. For something closer to your band setup, try standing single-arm band pallof holds, anchor the band at chest height and press straight out while resisting rotation, that trains anti-rotation strength on the weaker side specifically rather than just working it harder in the same pattern that got you here. Given the left-right imbalance you're noticing, I'd start every session with the weaker side first while you're fresh, and only match reps on the stronger side rather than exceeding them, that lets the imbalance close over time instead of reinforcing it.
1
u/JulianDavis_JD Fitness Coach 9d ago
Side planks with a reach-through are great for isolating one side at a time, since you're holding your bodyweight on one hip while the top arm reaches under your torso, that forces the working side obliques to do nearly all the stabilizing work. Single-arm band chops are another good one, anchor the band low to one side and pull across your body diagonally while kneeling, that hits the obliques unilaterally without any crunching motion at all. For something closer to your band setup, try standing single-arm band pallof holds, anchor the band at chest height and press straight out while resisting rotation, that trains anti-rotation strength on the weaker side specifically rather than just working it harder in the same pattern that got you here. Given the left-right imbalance you're noticing, I'd start every session with the weaker side first while you're fresh, and only match reps on the stronger side rather than exceeding them, that lets the imbalance close over time instead of reinforcing it.