Trunk Side Bends

This exercise can be performed either standing or seated. Either method will require you to keep your back straight, avoiding any forward bending motion, with movement only coming from your sides.

Keep your arms down to your sides, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back.

Exhale and slowly contract the oblique's on one side, taking the hand of that side down towards the floor, as far as comfortably possible, without any rotational movement.

Inhale and return to your starting neutral position, before repeating again either to the same side (harder), or alternate each side.

Work at a rate of bending to 1 side then neutral every second.

Beginners work 8 - 12 reps alternating sides.

Intermediates work 10 - 15 reps each side.

Advanced work holding a suitable weight to add resistance for 10 - 15 reps. The exercise can be made harder by holding in the downward phase for a few seconds.