Side bend exercises to build flexibility and strength in your obliques and hips. Your shoulder stability and strength will also improve!
Side bend mobility is one of the most overlooked areas because most people have almost nonexistent side bend flexibility and strength.
A lot of people never work on this area, because it's hard to see the benefit of it and many conventional gym exercises don't require much side bending strength.
However, all sports, martial arts, movement and dance require an immense amount of strength, stability and mobility in the side bend in order for the practitioner to move well.
Obliques is one of the most important muscle groups to generate power for all movements where you rotate, bend and twist: punches, kicks, cartwheels, hitting with a bat and so on.
Working on your side bend muscles like obliques also will allow you to reach your ultimate potential in aesthetics, bodybuilding and general fitness. Obliques that stick out of your body also look pretty amazing.
If your training is versatile like you do movement, or you play lots of sports, your obliques might already be in a good shape. These exercise will make your obliques even stronger and more capable.
Side Bend Stretches
1. Lying Side Stretch
2. Standing Side Stretch
3. Hanging Side Stretch
Side Bend Strengthening Exercises
1. Oblique Press
Oblique press will heavily work the obliques, but your shoulder and tricep strength is also developed thanks to pressing the weight up.
2. Bent Press
The bent press will build shoulder stability and improve your strength in the core and the lower back.
You can use a lot of weight with this exercise and as a result use it as a real strength builder. It can produce great results in core and pressing strength.
3. Dumbbell Windmill
There are two ways to do the dumbbell windmill: your toes can point forward and you will bend more to the front side. Or your toes can point more sideways and you then will bend more in sideways.
This exercise will tremendously improve your shoulder stability while also working the hamstrings and the lower back.
Train hard, stay safe.