1. Perform on the same side to challenge your obliques. 

2. Alternate in a continuous motion, to add aerobic benefit to the exercise. 

3. Use aqua dumbbells for more resistance. 

4. Perform with your hands fixed on your waist to focus on your obliques. 

5. Push both your hands together on the same side 





If you have a condition that causes pain or discomfort in your back, you should consult your doctor before performing this exercise. Do not over-bend and do not alternate too fast. Be mindful of your breathing and listen to your body. If you experience any discomfort, stop the exercise immediately. 


​Standing side bends is a great exercise to improve your balance and stability. This exercise is especially helpful for people with limited range of motion in their spine or back. By strengthening your obliques, you will be able to move more freely and easily, and enjoy life more.


How to Perform


Starting Position:


Stand tall with your feet slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Place your hands by your sides in a neutral position. Relax your shoulders and open your hands. Water depth should be at about your chest level.




Bend your torso to your left side while simultaneously pushing your left arm as deep as you can. Return to the starting position then repeat on the other side. Your hands should stay open to increase the surface area. Keep your feet on the floor and your hips still. Do not attempt to bend too far. Keep the movement smooth and controlled. 




Inhale as you bend and exhale as you return to the starting position. 

Play button to reveal a gif
Underwater animation of a character bending torso from side to side
Underwater view of a character in a shallow pool

Muscles Worked

​This exercise targets your oblique muscles. Your triceps are also engaged as you push your arms down. 

Underwater view of a character bending torso to the left side
Underwater view of a character bending torso to the right side
27 December 2022

Side Torso Bends

​This is another simple yet effective exercise to work your upper body muscles. In this exercise, you will bend your torso sideways. This is a very effective exercise that specifically works the muscles of your spine. 

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