Appears in642 Workouts*

Bottle-Weight Side-Bend

Strengthen your core with Bottle-Weight Side-Bends! Sculpt your obliques with this simple, effective at-home exercise.

The Bottle-Weight Side-Bend mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.

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Bottle-Weight Side-Bend Muscles Worked

Obliques; Abdominals (rectus abdominis)

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Stand with your feet about shoulder-width apart and hold a water bottle, or any other similar weighted object, in your right hand. Your left hand can be placed behind your head or on your waist for balance.
Engage your core and keep your back straight. Your gaze should be forward, and your shoulders should be down and back.
Slowly bend your body to the right, feeling the stretch in your left oblique muscles. Keep the movement controlled and do not twist or rotate your hips or shoulders.
Bend as far as you comfortably can without compromising form. The left side of your torso should feel a good stretch, and make sure not to lean forward or backward.
Pause briefly at the bottom of the movement, then slowly lift yourself back up to the starting position using your obliques.
Repeat the exercise for the desired number of repetitions before switching the bottle to your left hand and performing the same movement on the opposite side.
Remember to breathe evenly throughout the exercise, exhaling as you bend to the side and inhaling as you return to the upright position.

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The Bottle-Weight Side-Bend mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.

None. The Bottle-Weight Side-Bend is a bodyweight exercise, so you can do it anywhere.

Similar exercises include the Band Side-Bend Overhead, Band Standing Side-Bend Bar, Barbell Side-Bend and Barbell Side-Bend II.

Work out the numbers behind your training before your next session.