Side Bends for Obliques Holding Plate

• Stand tall holding a weight plate with one hand. Keep feet hip-width apart.

• Engage your core muscles and avoid arching your back as you bend. Maintain a neutral spine.

• Slowly bend directly to one side, lowering the plate towards the floor while keeping your knees and feet stable.

• Focus on contracting the obliques on the side you are bending towards as you lower the plate.

• Only bend as far to the side as you can while maintaining good form. Avoid rounding your back.

• Pause briefly at the bottom then slowly raise back up to the start position.

• Complete all reps on one side before repeating on the other side.

• Breathe out lowering down, breathe in coming back up. Keep the movement slow and controlled.

• Use a weight that challenges your obliques but allows you to maintain proper alignment.

• Adjust weight as needed between sets to sufficiently fatigue muscles.

• Side bends held tightly and with control will help build stronger, more defined obliques over time.