This standing oblique side bend using a dumbbell or kettlebell is a great way to work your obliques from a standing position. If you have trouble getting down on the floor to do other kinds of oblique work or if your shoulders prevent you from doing even incline side planks, give this one a try.
Use these tips to help get the most out of this exercise:
- Lower slowly. Slow and controlled movement will ensure you’re truly using obliques and not tipping forward or back at the bottom of the exercise.
- Keep both feet firmly planted on the floor. Resist the temptation to lift the foot or heel on the side you’re tipping away from. Keep your weight distributed equally between them.
- Everything from the hips down stays in one place. Do not allow your hip to push out to the side to offset the weight of the dumbbell. It is only from the waist/lumbar spine that you will bend to the side.
- If you don’t have a mirror to help you see if your hips are staying in place, stand with the outside of your shoe up again the wall. As you tip away from the wall, notice if your hip moves toward it or even touches the wall. Work toward maintaining the same space between the wall and hip throughout the range of motion.
**This exercise is contraindicated if you have been told not to bend your spine laterally or if lateral flexion of the spine isn’t possible because of vertebrae fusion, etc. Choose an appropriate range of motion for yourself when performing the standing oblique side bend.
Want to learn more ab exercises that can be done while standing? Schedule your free 90 minute consultation.
Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.
Blog updated May 9, 2022.