Side bends.
Description: Lateral torso movement.
Motions trained: Torso flexion and extension
Main muscles used: Obliques and abdominals
Other muscles:
How to do it:
Standing with a single weight, bend to one side then come back to starting position.
After a set, switch the weight to the other side and repeat.
How to work up to it:Do it without the weight. If you have back trouble
stand behind a chair and put your hand on it. Bend towards the chair, using your arm
to help. You should try this a few times and work up to having no chair, then
do this with a light weight. Work up to the usual heavy weight for your workout.
Ramping it up: Think in terms of extra sets. You can use more
weight too if you fancy.
Do's and don'ts: Don't do this too quickly, since the muscles you are
targeting are chiefly postural – they are not made for power movements, but
to keep you upright.
Comments: Another great exercise to toss in at random or
to combine with other movements. Body builders do lots of these to
get a nicely proportioned abdomen. I have no objections to that,
meaning if you do that it won't screw up some other part of your training.
