GF Video: Lateral Bends
September 7, 2008 by Kelly Turner
Filed under Fitness
Difficulty: Easy
Equipment Needed: Dumbbell, or anything with a handle
Muscles Worked: Obliques
Description: Start by standing with feet together. Back and neck neutral. Grip weight in one hand, begin to laterally flex at the hips as far as your range of motion will allow, then extend back to standing position. Be sure to go at a slow controlled pace. Weight should be no more than 10lbs. for women and 25lbs. for men, because we don’t want to create bulk in the oblique areas, and to prevent injury.
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Ive always found that these work to *thicken* the waist…thoughts?
it seems as the muscles develop—lean or not—it makes the midsection wider.
that said, your waist isnt thick ;) could only be certain body types.
Your obliques are part of your core and often go unnoticed, which also means undeveloped. This is the source of a lot of injury, and it leads to imbalance in your core. to avoid “thickening” the waist, you keep the weight below 10 pounds for women and 25 pounds for men, to not hypertrophy the muscle, rather, you stretch and strengthen it without significant breakdown which leads to muscle building. lateral bends are functional training: they train the muscle in the way that you use it in everyday life, to strengthen the core so it can transfer momentum safely and effectively.
you definately can thicken the waist with these is you supply significant overload with a lot of weight, but the purpose of these is to stretch and contract: to teach your core to handle the load, not build significant muscle mass.
strength training isnt only about building muscle, its to make sure that all your muscles get used in the way that they are designed so that when we ask them to be used in every day life, they are equipt to handle it.
Another good one! By the way, I tried the V-Ins and they are pretty sensational ;)
Amen on the functional fitness.
Shifted focus from brawn to (hoisting things in to the friggin’ overhead airplane) bin when I hit 30.
Not sure why these thicken me.
I’m an oddity.
For sure ;)
Love that the videos keep on coming! These definitely feel easier than the traveling planks and v-ups, but I’m also erring on the side of using veryverylowweights because I think I might also be a bulky-obliqued oddity :).
QUESTION!!!!
I know you’ve said you aren’t into running, but I though you might know the answer to this anyway.
If I run at a slower pace, I can got several miles without stopping, where as if I pick up the speed I can go the same number of miles but I have to take breathers in between and walk a bit. So my question is, which is better? I run mainly for the heart health so should I be running slower and more constant or should I go faster with the walking breaks?
thanks ma’am
Been busy lately and reading but not commenting but wanted to just say I love these videos!