If you are looking for a great way to tone up your abs, the dumbbell side bend is a great way to do so. It tightens and focuses on your oblique muscles in a simple way. You can complete this exercise with any size dumbbell you are comfortable with, but never try to use more weight than you are comfortable with.
Benefits
The benefits to this exercise are that your abdominal muscles will tone faster and your love handles will fade faster than you would have previously experienced.
The dumbbell side bends focus on one of the most difficult areas to strengthen and tone. Combined with a well-rounded exercise program, they can help met away fat and develop definition in the entire area.
How to Warm-up
Typically, dumbbell side bends are performed in the middle of your exercise program. Because of this, it may not be necessary to warm up before completing them. However, if you choose to use them as one of your starting exercises, you will want to warm up your arms, shoulders, abs, chest and thighs to prevent injury.
It is recommended that you jog for a full 10 minutes before you start any exercise regimen to ensure that you do not pull any muscles. This helps to limber up the muscles in all areas of your body and also prepares you for any rigorous exercise that you may be planning.
The Proper Form
This exercise is extremely easy to perform. Begin by standing straight up and down, with your feet planted firmly shoulder width apart. Hold a dumbbell with one hand. Bend to that side as far as you can and then return to the starting position.
After finishing the desired number of reps, switch the weight to the other side of your body. Remember, only bend at your waist. Complete the same number of reps as you did previously. Repeat if desired.
This exercise must be completed correctly to be safe. It is important that you do not hold a second weight in your other hand. The weight should only be on one side of the body. Your back should remain straight at all times during the exercise to prevent strain on the spine.
Make sure that the weight you are using is easy to maintain. You want to challenge your body, but adding excess weight can cause injury to various parts of your body, including long term damage to your spine.
How to Cool Down
Chances are, you will be preforming additional exercises after this one, so cool-down may not be necessary. However, if this is your last exercise of the day, you will want to cool down the same way you have throughout your workout career.
Stretch out your entire body for at least 15 minutes, switching out the muscles that you are focusing on. It is also recommended to jog for at least 10 minutes to ensure that your body has plenty of time to get rid of the built up lactic acid in your system.
Make sure to rehydrate right after exercising.