Side Bend

A bodyweight oblique exercise performed standing, bending laterally at the waist from side to side with no external load.

Instructions

1. Stand upright with your feet shoulder-width apart and your arms relaxed at your sides. Place your hands on your hips or interlace them behind your head. This is the starting position.
2. Keeping your back straight and your core lightly braced, bend slowly at the waist toward your right side as far as comfortable. Breathe in as you lower.
3. Hold briefly at the bottom, then exhale and return to the upright starting position by contracting your left oblique.
4. Repeat the lateral bend toward your left side, then return to centre. That is one full repetition.
5. Continue alternating sides for the recommended number of repetitions.

Tips

• Move only in the frontal plane — avoid rotating or tilting your torso forward or back.
• Keep your hips square and stationary throughout; the motion comes entirely from the waist.
• Perform the movement slowly and with control to maximise oblique activation.
• Maintain a neutral head position and keep your neck in line with your spine.
• For added stretch, extend the arm of the side you are bending away from overhead.
• Equal reps on both sides ensures balanced oblique development.