Side Bend - Seated Water Bottle Alternate
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Obliques Abdominals Lower Back Strength Water Bottle Chair Home
Purpose: This exercise works the oblique muscles (side of the waist).
Benefits: Side bends are a great way to work your oblique muscles, an often forgotten area which is essential for toned, six-pack abs
Use water bottles. Sit on a chair with your feet about shoulder-width apart. Hold the bottles hanging down your sides with a hammer grip (palms facing inwards). This is your starting position. Slowly bend sideways to the right as far as you can. Inhale as your do this movement. Hold the position briefly (about 1-2 seconds). Return to the starting position while exhaling. Repeat for the required number of repetitions. Slowly bend sideways to the left as far as you can. Inhale as you do this movement. Hold the position briefly (about 1-2 seconds). Return to the starting position while exhaling. Repeat for the required number of repetitions.
The abdominals consist of the abs and the obliques. The obliques and upper abs are both involved in to movements to the side. Barbell side bend exercises are simple enough that virtually anyone can use this technique safely and easily, either at home or at the gym.
Step 1
With water bottles hanging by your sides, stand upright.
Use water bottles. Sit on a chair with your feet about shoulder-width apart. Hold the bottles hanging down your sides with a hammer grip (palms facing inwards). This is your starting position.
Step 2
Bend to the right.
Slowly bend sideways to the right as far as you can. Inhale as your do this movement. Hold the position briefly (about 1-2 seconds). Keep your feet flat on the floor.
Step 3
Return to the upright position.
Return to the starting position, standing upright, feet shoulder-width apart, bottles hanging beside you. Exhale during this movement. Repeat as required.
Step 4
Bend to the left.
Slowly bend sideways to the left as far as you can. Inhale as you do this movement. Hold the position briefly (about 1-2 seconds). Keep your feet flat on the floor.
Step 5
Return to the upright position.
Return to the starting position, standing upright, feet shoulder-width apart, bottles hanging beside you. Exhale during this movement. Repeat as required.