Nudging u to better health

 
           



          Follow Me on Pinterest     
   


Side Bends

  Favourite  Add to favourites   Print  Print this page



Side Bends


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

Side Bend Muscles

SecondaryMuscles: 
Core Muscles

 Level of Difficulty:  (2/10)   

Scale 2

 Repetitions:   
  • 10-15 Reps - General toning
                                                                                           

 Instructions 

  • 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

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