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Friday, 20 July 2012

SIDE BEND (DUMBELL) FOR STRONG ABS



DUMBELL SIDE BEND




     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : LOWER BACK 





1.   Hold a dumbbell in right hand and stand up straight, while maintaining a shoulder width gap between your feet.

2.   In the above position, your right hand is holding a dumbell (palm facing the torso) and other is on your head as shown above.

3.   In this starting position, stand firmly with your back straight and now twist/bend (only from your waist) to the right as deep as you can do, while inhaling.

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   While exhaling, slowly come back to the starting position, and then twist/bend your waist in the left hand side.

6.   Repeat as many times as recommended and then do the same while holding the dumbbell in left hand. 





  


TIPS:



Ø During the exercise, keep your neck and torso, straight in a proper alignment.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise with barbell on your shoulders or while seating on a bench.

Ø Pace, while doing the exercise must be slow or medium.






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