The sides of your core are just as important as the front. Standing ab exercises, on the other hand, may not do any harm even when your form is off.
Dumbbells, Kettlebells. You may have seen photographs of famous old-time bodybuilders and strongmen such as Eugen Sandow and Siegmund Klein. Repeat with the weight in the left hand and moving to the left. Standing Dumbbell / Kettlebell Side Bends. 9-Minute Standing Abs and Oblique Workout without Weights. Some of my fellow trainers hold the stance that side bends are an excellent way of working the obliques, but they have to be done correctly and performed in a certain manner (not in the way that most of our gym members perform the exercise). Here are 13 great exercises that target the obliques muscles, or sides of the core. Equipment required. HOW TO DO STANDING SIDE BEND Stand up with your legs little wider than your hips, touch your right hand to the side of your head.
Keep your hands behind the head with the fingers interlocked and the elbows spread out to the sides.
Lunge and Reach – This is a great move to work your entire core, including everything from your shoulders to your knees.The lunge portion works your legs as the reach low then high with rotation works your abs, back, shoulders and arms. The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. Lift your left knee toward your left elbow while you bend … While some people recommend this exercise for trimming and toning “love handles”, some say it’s a complete waste of time. Bend to the side. Begin with your torso upright. It is usually performed for relatively high reps, at least 8-12 reps per set or more. Additionally, side bends will target some of the muscles surrounding the spine, as well as the psoas major, connecting the hips to the spine.
Now, there’s been much debate about this exercise regarding female lifters because there’s a belief it will create bulky obliques. Standing Side Bends (also known as standing oblique bends) is a popular old-school oblique exercise broadly discussed.
The loaded, standing oblique crunch is way too easy to butcher and can easily become a risky component of a core development program. 12 Minute Standing Abs Workout with Weights.
But, this is simply untrue if training with lighter dumbbells, […] Start in a pushup position with hands under your shoulders.
Here are 13 great exercises that target the obliques muscles, or sides of the core. Again do slow, controlled and with a real squeeze. Focus on bending your torso sideways while keeping your back straight. Guide your head to... Switch side to complete one repetition.
There is a big debate going on at my gym about side bends and whether or not they are an effective way of working the obliques.
It hits the obliques, abs, and back muscles.” (Related: Why Side Planks Are the Best Obliques Exercise Ever.)
It is your initial position. The sides of your core are just as important as the front.
The side bend concentrates more on the obliques. This is the start position. Repeat for 10-15 repetitions and do 3 sets The standing dumbbell side bend mainly targets the obliques, with secondary involvement from the quadratus lumborum, psoas major, and erector spinae. This simple movement will loosen and strengthen your oblique muscles. Do 10 reps, trying to keep your leg elevated the entire time. As opposed to standing oblique exercises, this exercise uses upward weight-bearing tension on the same side that you're targeting.
Place your right hand on your waist, palm facing in. The side bend is an exercise that is commonly performed incorrectly, which prevents it from being effective for developing your obliques.
However, regardless of the side bend exercise you've chosen, this workout will target your oblique, or the muscles on the sides of your torso.
Why This Exercise is Important : Dumbbell oblique side bends are perfect for targeting the oblique muscles, which are one of the hardest areas within the abdominal area to strengthen and tone. The side bend also provides direct work for some of the small muscles around and between the bones of the spine.
Standing Oblique Crunches (Side Crunches) with Leg Raise Stand upright with your feet firmly placed on the floor at shoulder width with the toes pointing forward.
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