Sides
Level 1
What will this movement help with?
- Warming up your back, your core and in particular your obliques (the side of your tummy)
- This helps to loosen off the muscles and make sure your upper body and core is warm and ready to move!
Muscles worked
- Abdominals & Obliques (your core)
- Erector Spinae (your lower back)
- Rhomboids & Latissimus Dorsi (your upper back)
Pointers
Instructions
Side Bends
Step 1
Keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
Put your arms by your sides and gently press your hands into your hips
Step 4
Move your hand down the side of your leg on one side. Only go as far as is comfortable, it’s ok to feel a small stretch
Step 5
Return your body to the upright position and repeat on the other side
Step 6
Don’t let your hips move or ‘pop’ to the side - keep your body in a straight line
Side Twists
Step 1
Keep your feet just wider than hip width apart (or a comfortable distance for you)
Step 2
Brace your tummy like someone is going to poke your stomach and keep your shoulders back with your chest up
Step 3
Lift your arms out to the sides to be in line with your shoulders and bend your elbows to 90 degrees
Step 4
Gently twist from your waist to look over your shoulder. Only go as far as is comfortable, it’s ok to feel a small stretch
Step 5
Return your body to the upright position and repeat on the other side
