Cable side bends are more controllable, you can achieve more with less weight, and they allow you to stay within an active range of motion for your obliques. Depending on the height of the cable you can load different portions of the movement more or less. This is evident by the angle of the cable relative to my torso closer to 90 degrees. Point being you can vary the height of the cables to change the emphasis and feel of the exercise. Feel free to experiment.
Your nose would squish if you moved too far forward, or your butt would press against the glass behind if you bent your hips in the wrong direction.
Your focus here should be on isolating lateral flexion of your spine. Any physical therapist will also tell you that combining spine lateral flexion with some flexion and rotation at the same time is a disaster waiting to happen. Minimize risk and maximize the benefits by sticking to isolating the lateral flexion component of this obliques exercise, only. This requires your hip abductors to work hard to resist your hips from collapsing.
This means your glutes get a great isometric workout here too. For a harder version of this exercise, rest your hips higher up on the ball.
Rest your feet against a wall to increase stability. You can also perform weighted side bends by using dumbbells, a cable pulley or a barbell lever. However, you may hurt yourself if you perform these exercises with too much added weight or if you use improper form. You may want to avoid performing these side bends without the supervision of a physical therapist or personal trainer.
Fitness Workouts Exercises and Workouts. Side Bends Exercise Which Muscles? She holds a Bachelor of Arts Degree and is a certified personal trainer studying sports nutrition. She runs the website Radical Strength where she shares meal prep recipes, workouts and mental health strategies.
Siddhi Camila Lama is an independent science, travel, and gastronomy writer. She is a certified personal trainer and nutrition coach with a Master of Science in Organ, Tissue, and Cellular Transplantation and a Ph. Side bend exercises cinch in your waistline. Video of the Day. Tip Side bends primarily target your obliques, which are the muscles that wrap around your waist and torso. Side Bends Pros and Cons. Side Bend Exercise Variations. Move 1. Kundalini Yoga Side Bend Exercise.
Clasp your hands behind your neck with your fingers interlocked. For two weeks do it twice weekly without added resistance, two sets of high reps for each side. Start with your hands akimbo, and then progress to crossing your arms at your chest and then to placing your hands on top of your head. If your flexibility increases, you may be able to increase the depth a little during the first few weeks.
Progress gradually. In your third week of side bends start to use a dumbbell. Add poundage gradually over time, using small increments.
You can also do dumbbell side bend while seated at the end of a bench, with one foot on the floor on each side. With a wide enough foot placement to maintain balance, the seated side bend can work well. Caution— the side bend is an asymmetrical exercise. If, however, you have back problems, you want to avoid this exercise. Get treatment to correct the problems, and then start on the side bend. In the meantime, the rotary torso machine may be a safe alternative.
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