Dumbbell Side Bends

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand. The other hand can be placed on your hip or left hanging by your side.
2. Maintain a neutral spine, and keep your shoulders relaxed.
3. Slowly bend to the side (laterally), lowering the dumbbell towards the knee on the same side. Keep the movement controlled.
4. Feel the stretch on the opposite side of your torso and engage the oblique muscles to lift your body back to an upright position.
5. Switch the dumbbell to the other hand and repeat the bend on the opposite side.

1. Perform the exercise with controlled movements to avoid straining the lower back or relying on momentum.
2. Keep the dumbbell close to your body as you bend, avoiding excessive reaching or leaning.
3. Emphasize the contraction of the oblique muscles as you lift back to the upright position.
4. Maintain an upright posture and avoid leaning too far forward or backward during the side bend.
5. Keep your neck in a neutral position, avoiding excessive tilting or turning.

Easier

• If you're new to the exercise, start with a lighter dumbbell and gradually increase the weight as your strength improves.
• Initially, you can perform the side bends without a dumbbell, focusing on the movement and gradually adding weight as you progress.
• If standing is challenging, you can perform seated dumbbell side bends on a stable surface, such as a bench or chair.
• Adjust the range of motion based on your comfort and flexibility. You don't need to bend extremely low; focus on the quality of the movement.