Lying & Side-Bend
Relieve back pain & improve flexibility with Lying & Side-Bend! A gentle stretch for your core and sides.
The Lying & Side-Bend mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Lying & Side-Bend Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Lying & Side-Bend Variations and Alternatives
How to do the Lying & Side-Bend
Starting Position:
Lie on your side on a flat, comfortable surface such as a yoga mat.
Position your body so that your legs are stacked on top of each other and your hips are aligned.
Extend your arms straight out in front of you, or place them underneath your head for support.
Movement Instructions:
Inhale deeply and engage your core muscles.
As you exhale, lift the top arm and tilt your upper body away from the ground, reaching toward your feet. You should feel a gentle stretch along your side.
Hold the stretch for 15-30 seconds, breathing deeply and evenly.
Slowly return to the starting position and relax your body.
Repeat the stretch 2-3 times on this side.
Switch to your other side and repeat the process.
Tips:
Keep your movements slow and controlled to avoid straining any muscles.
Focus on breathing deeply throughout the stretch.
If you feel any pain, stop and consult a trainer or healthcare professional.
Lying & Side-Bend FAQs
What muscles does the Lying & Side-Bend work?
The Lying & Side-Bend mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Lying & Side-Bend?
None. The Lying & Side-Bend is a bodyweight exercise, so you can do it anywhere.
What are some Lying & Side-Bend variations and alternatives?
Similar exercises include the Side-Bend Hyperextension, Side-Bend Ballerina, Barbell Side-Bend and Bodyweight Side-Lying Bicep Curl.
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