Side bends over a horse

This is a great exercise for the oblique muscles. However, it is quite challenging. Make sure that your torso and legs do not twist and that your position remains strictly lateral. The video shows a version with an incline bench.

Nuances and Mistakes

1. In general, this exercise is more comfortable to perform on a Roman chair (hyperextensions). About the same way as shown in the picture. You can place your legs under different rollers or both legs under one roller.

2. Throughout the exercise, ensure that you lie strictly on your side and that your back does not rotate. This way, you will maximize the load on the oblique muscles.

3. Do not try to burn fat around your waist this way. The waist will not decrease from bending. Most likely, it will even increase. Read the article: How to Highlight Your Waist.

4. I do not recommend this exercise for beginners at all. If you are doing it for the first time, it is better to cross your arms over your chest. The version with hands behind the head is a bit more challenging. If that's still not enough, you can hold a weight plate on your chest or behind your head.

5. It’s best to bend as low as possible. However, return to the starting position without bending at the waist. Or, if you do bend, do it only slightly.