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Side Bends

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Side Bends

Primary Muscles:
Obliques, abdominals, hip and leg muscles and spinal erectors 

Side Bend Muscles

Core Muscles

 Level of Difficulty:  (2/10)   

Scale 2

  • 10-15 Reps - General toning


  • Take a weight in each hand and hold either side of the body with palms facing inwards (toward the body).
  • Stand with feet shoulder width apart and slowly bend to the side until you feel a stretch in the opposing side of the waist (obliques).

  • Return to the start position in a controlled manner and bend to the opposite side to work the other side of the body

  • Continue smooth controlled movements for the required repetitions. 

Teaching Points  
  • Ensure you bend to the side only and not forward or back.

  • When performing the exercise do not speed up with repetitions, the action needs to be slow and controlled with no jolting, moving through the start position without stopping.
  • Keep the shoulders back and do not lean forwards
  • Breath out as you lower and breath in as you return to the starting position

  • Perform the exercise seated 
  • Use heavier weights
  • Decrease repetition speed