MB Lateral 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 extended overhead, holding a suitable sized medicine ball, whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back.

Inhale and slowly contract the oblique's on one side, taking the ball to that side , as far as comfortably possible, without any rotational movement.

Exhale 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 3 - 5 seconds.

Beginners work 8 - 12 reps alternating sides.

Intermediates work 10 - 15 reps each side.

Advanced work as above, however hold in the final phase for 1 - 3 seconds.

The exercise can be made harder by holding in the downward phase for a few seconds.

Avoid swinging your arms side to side, always stop in the middle, using your muscles to make the movement rather than momentum.

Focus on lateral side wards bending, rather than any twisting action from your waist.