Side Bends

You may think that Side Bends are for stretching out the upper body, and while they can be used for that, they are also used to strengthen the oblique muscles, as well as burn off excess stomach fat, especially the fat that accumulates along the sides of the waist, which are often affectionately called the “love handles.” However, trainers also suggest that this exercise can have energizing results, while building core tone and strength.

Side Bends can be done with and without weights, although most experts suggest starting off doing them without weights, so your technique is correct before adding in additional resistance with dumbbells or cables. That said, this exercise is often ranked as being “easy” when compared with other exercises, like the Reverse Crunch and the Pulse Up.

So let’s get started. You begin by standing so that your spine is straight and your shoulders are down, with your feet in alignment with your shoulders. It’s important to make sure your feet are totally flat to keep your stability threshold high. What about your arms? That’s a good question. The right arm is flattened against your side, while your left arm is placed behind your head with the elbow bent. Then you begin to bend at your waist to the right side, sliding your right arms down along your leg. Hold for a second or two, and then, using a controlled move, begin moving up, sliding your right hand up your leg as you go, until you are totally straight.

Most experts suggest doing 20 reps, and then repeating the move on the left side. You can add in additional sets too if you like. Once you have that down, you can move on to doing Side Bends with a set of dumbbells, or even using a cable pull. You start by picking out a dumbbell that is the right weight for you, but some trainers suggest starting out with ten pounds and either working your way up or down if the weight is too much or too little for you.

You begin doing Side Bends with weights in the same starting position as before, but you have the dumbbell in your right hand, with the palm facing your body, and you left hand bent and placed on your hip. Then instead of sliding your hand down your leg, you bend to the right with the weight going down, feel your oblique muscles flex, and then return to the starting position. Here too you can do 20 reps without pausing, and then repeat on the other side. Side Bends, with or without weights, are typically combined with other core training exercises, a cardio workout, and of course a stomach fat diet.