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Differentiation: Mechanics
This variation of a Side Abs exercise is unique. Here is how: you simultaneously move a pair of dumbbells both vertically and horizontally throughout the exercise. This movement works and develops your oblique muscles | as well as your shoulder muscles. [You swing to one side for a full set, | then switch sides, and work your other side.]
Starting Position
To get into starting position, do this...
1) Obtain two dumbbells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.
4) Place your feet wider than shoulder-width apart
5) Bend your hips and knees slightly.
6) Twist to the right, bringing the dumbbells to your side, with your palms facing your hips.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Following an arc motion, twist your torso to the left while swinging the dumbbells upward...
3) until the dumbbells reach shoulder height...
4) ...and then immediately downward until the dumbbells are level with your left hip.
5) Then, once again following an arc motion, twist your torso to the right, while swinging the dumbbells upward...
6) until the dumbbells reach shoulder height...
7) ...and then immediately downward until the dumbbells are level with your right hip.
8) Continue twisting and rotating the dumbbells from side to side until you have completed a full set, alternating sides for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure to keep your arms straight.
At the top of the movement, the dumbbells should be roughly parallel to the floor.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Bowflex SelectTech 552 Dumbbell Set | $299.00 | |
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
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