Description

Side bends are an exercise for the oblique abdominal muscles. They primarily target the obliques and help improve core stability.

Exercise

Side Bends

Type: Unilateral Rest: 90s Equipment: Kurzhantel

Tutorial

1

Stand up straight and hold a dumbbell in each hand. Let your arms hang at your sides, with your palms facing inward.
2

Engage your core and keep your upper body upright. Now slowly lean your upper body to one side by lowering one dumbbell toward the floor while the other side rises slightly.
3

Move only as far as you can while still clearly feeling the tension in your oblique muscles, without losing control. Then return to the starting position in a controlled manner and switch sides.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Make sure to perform the movement slowly and in a controlled manner, and avoid using momentum. Your upper body should only tilt sideways and not lean forward or backward.

Keep your shoulders straight and pull them slightly back and down. The movement should come exclusively from your waist. Avoid bending too far—a moderate range of motion is sufficient to effectively train the muscles.

Engage your abdominal muscles throughout the entire exercise and keep your body stable. Keep your gaze forward.