Primary muscles: Obliques
Secondary muscles: Abs
Exercise for the opposite muscles: Bird dogs
DUMBBELL SIDE BEND INSTRUCTIONS
1. Stand up tall with your feet shoulder-width apart. Hold a dumbbell in your right hand with your palm facing your hip and place your left hand behind your head.
2. Bend to your right side, as far as it feels comfortable, and pause.
3. Repeat for the duration of the set, and then switch sides.
PROPER FORM AND BREATHING PATTERN
Keep your head and neck in a neutral position, engage your core and inhale as you bend to the side. Face front and don’t lean forward nor back, bend slowly and smoothly to the side and go only as far as it feels comfortable. Pause for a second and then breathe out as you return to the starting position.
By adding dumbbell side bends to your workout routine you’re targeting the external and internal obliques. Strengthening these muscles can help tighten the entire side ab wall and can also help cinch your waist and create a curvy body.
SETS AND REPS
To calculate the number of calories burned doing the dumbbell side bend, enter your weight and the duration of the exercise: