The 45° Side Bend exercise is a simple yet effective exercise that targets the obliques, helping to improve core strength and stability. It involves bending your upper body to the side while maintaining proper alignment and control.
How to perform
To perform the 45° Side Bend exercise, follow these step-by-step instructions:1. Stand with your feet hip-width apart and arms by your sides.
2. Engage your core muscles to stabilize your spine.
3. Place one hand behind your head with your elbow pointing out to the side.
4. Inhale as you gently bend to the side, bringing your elbow towards your hip.
5. Keep your chest lifted and your shoulders relaxed. Make sure to avoid shrugging your shoulders.
6. Exhale as you return to the starting position, keeping your core engaged throughout the movement.
7. Repeat on the other side, bending towards the opposite side.
8. Perform 10-15 repetitions on each side, or as many as you feel comfortable doing.
9. To increase the intensity of the exercise, you can hold a dumbbell or kettlebell in the hand that is not behind your head.
10. Remember to focus on maintaining proper form and control throughout the exercise to avoid straining your neck or back.
Overall, the 45° Side Bend exercise is a great way to target and strengthen the oblique muscles, helping to improve core strength and stability. It can be incorporated into your workout routine as a standalone exercise or as part of a larger core workout.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.