|
Overview
Side bends focus directly on working the oblique muscles which are located at the side of your upper torso just above the hips. Having well defined oblique muscles can enhance the appearance of having a well-toned waistline, but these muscles can quickly grow to become too large. This will eliminate the appearance have having broader shoulders that taper down to a small and fit waist. For this reason, the obliques should be worked with a light weight and high number of repetitions (between 25 to 30).
Setup
Take a fairly light weight dumbbell in your right hand and stand with your feet at about shoulder width apart. Place your left hand on your waist or behind your head throughout the movement.
Movement
Allow your body to bend directly to the right as far as possible, being sure to side bend only at the hips. Once at the bottom, pull your upper body back to an upright position. Repeat this movement for the desired number of repetitions, and be sure to do the same number of reps using your other side.
Tips From the Trainer
Remember that the focus of side bends is to increase the definition of the muscles around your waist. Doing a heavy weight for a low number of repetitions will only widen your waistline and cause your shoulders to look less broad in comparison.
Side bends can also be done to work both sides at the same time. Take a light weight in both hands and alternate between bending on your right side to your left.
|