How to do side bends properly, with perfect form and technique! The best oblique exercise for a strong core, abs, and abdominals!
Purpose:
Increase Oblique Activation
Increase Oblique Strength
Prime Movers:
Obliques
Rectus Abdominis (Abs)
How To Do Side Bends Properly
While standing erect with feet shoulder-width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
Hold the weight slightly behind you so that your shoulder is back and down.
While keeping your hips fixed, side bend and lean your torso towards the weight until you feel your opposing obliques stretch.
Then, flex your obliques hard to lean away and raise the weight. Hold this side bend position for 1-2 seconds.
Then, control the descent and begin again.
Make sure you do not twist as you flex laterally. Stay in the same vetical plane.
Note: If you hold a weight in both hands then they will counterbalance each other and this exercise will lose its effectiveness. Do one side at a time!
Place your forearms on the ground so that your elbows are shoulder width.
Set one foot behind you so that your leg is fully extended and your body forms a straight line from your head to heels. Flex your glutes and brace your core.
To start the plank, set your other foot behind you so that you are touching the ground with only your forearms and balls of your feet.
Keep a neutral spine, core braced and glutes flexed while pulling your elbows down towards your feet.
Hold your body stable for time while breathing normally.
For weighted planks, simply place a weight on your mid-back.
How to do leg raises properly, with perfect form and technique! The best lower ab exercise to build a strong core and abdominal muscles at home!
Purpose:
Increase Abdominal Hypertrophy
Prime Movers:
Rectus Abdominis (Abs)
How To Do Leg Raises
Lay on a flat surface and bend at the waist so that your back is completely flat.
To begin, fully extend your legs so that they are straight over your hips and press your arms into the ground next to your hips, but not under.
Lower your legs under control until they are hovering slightly over the floor, or until your lower back begins to arch. Do not let your back arch at any point.
Then, flex your abdominals so that your legs raise to the starting position and continue through by curling your hips up towards your chest while pressing your feet up towards the sky.
