Standing Side Bend (VERSION 2)

The Standing Side Bend (Version 2) is a fantastic exercise that primarily targets the oblique muscles, but also engages several other muscles in the core and upper body. This exercise helps improve flexibility, balance, and posture while also toning and sculpting the waistline. To perform the Standing Side Bend (Version 2), start by standing tall with your feet hip-width apart and your arms relaxed at your sides. Engage your core muscles by pulling your belly button in toward your spine. Place your right hand on your hip and extend your left arm overhead, reaching toward the right side. Relax your shoulders away from your ears, and keep your neck in a neutral position. As you exhale, gently lean your upper body toward the right side, maintaining a straight line from your fingertips to your left foot. Remember to keep your hips squared and avoid leaning forward or backward. Hold the stretch for a few seconds, feeling a gentle stretch along the left side of your body. Inhale as you return to the starting position, and then repeat the movement on the opposite side. Aim for 8-12 repetitions on each side, gradually increasing the number as you become more comfortable with the exercise. Remember to focus on proper form and control throughout the movement. Avoid any sudden or jerky movements, and listen to your body's limitations. If you feel any pain or discomfort, adjust the range of motion or consult with a fitness professional for guidance. Incorporate the Standing Side Bend (Version 2) into your workout routine to enhance your core strength, stability, and flexibility.

Instructions

• Stand with your feet shoulder-width apart and keep your knees slightly bent.
• Place your hands behind your head, with your elbows pointing out to the sides.
• Engage your core by drawing your belly button towards your spine.
• Slowly bend your upper body to the right side, keeping your lower body stable.
• Pause for a moment, feeling the stretch on your left side.
• Return to the starting position and repeat the movement to the left side.
• Continue alternating sides for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and control.
• Focus on keeping your body in a straight line from head to toe, avoiding any leaning or bending forward.
• Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
• Exhale as you bend to the side, and inhale as you return to the starting position.
• Start with lighter weights and gradually increase the intensity as your strength improves.
• Ensure you're performing the exercise in a controlled manner, avoiding any rapid or jerky movements.
• If using dumbbells, maintain a firm grip on the weights to prevent them from slipping.
• Listen to your body and make modifications or adjustments as necessary to avoid any discomfort or pain.
• Warm up before engaging in the exercise to prepare your muscles and joints for the movement.
• Vary the range of motion by bending further to the side or focusing on a smaller movement for a more targeted challenge.