Description

The 45° side bend is an effective exercise for targeting the obliques and strengthening the core.

Starting Position

Stand with feet hip-width apart, knees slightly bent, and hold a dumbbell with one hand at your side.

Technical Execution

Slowly bend to the side, keeping your torso upright, and return to the starting position. Repeat on the other side.

Range of Motion

The full range of motion involves bending to the side until you feel a stretch in the oblique muscles, then returning to the upright position.

Variations

You can perform this exercise without weights for beginners or increase the weight for more advanced individuals.

Common Mistakes

Common mistakes include bending too far forward or back, using momentum instead of controlled movements, and not engaging the core muscles.

Practical Advice

Focus on keeping the movements slow and controlled, exhale while bending to engage the core, and maintain proper alignment throughout the exercise.

Additional Notes

Avoid jerky movements and ensure you are feeling the burn in the oblique muscles to maximize the effectiveness of this exercise.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

obliques

Secondary Muscles