Side-Bend Surrender
Stretch & strengthen your core with Side-Bend Surrender! Improve flexibility & posture with this simple, effective exercise.
The Side-Bend Surrender mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Side-Bend Surrender Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Boxer Muscle (serratus anterior)
Side-Bend Surrender Variations and Alternatives
How to do the Side-Bend Surrender
Stand up straight with feet shoulder-width apart.
Reach both arms up above your head, keeping them close to your ears.
While keeping your hips stable and facing forward, lean to one side, creating a ‘C’ curve with your body.
Engage your core muscles, especially the obliques on the side you are bending to, to maximize the stretch.
Hold the side bend for a few seconds, feeling the stretch along the side of your torso.
Slowly return to the starting position and repeat the side bend on the opposite side.
Perform the desired number of repetitions or for a specific duration while maintaining good form and slow, controlled movements.
Note: This exercise emphasizes flexibility and control. Maintain a smooth breathing pattern throughout the exercise and ensure you do not hold your breath.
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Side-Bend Surrender FAQs
What muscles does the Side-Bend Surrender work?
The Side-Bend Surrender 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 Side-Bend Surrender?
None. The Side-Bend Surrender is a bodyweight exercise, so you can do it anywhere.
What are some Side-Bend Surrender variations and alternatives?
Similar exercises include the Side-Bend Ballerina, Bottle-Weight Side-Bend, Brettzel and Dancer Bend.
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