Side flexion, also known as lateral flexion, involves bending your spine sideways. Performing lateral flexion exercises can help strengthen your core one side at a time. When you work a side at a time, you will be able to tell if you have a weakness one side and alter your workout to correct that. Perform a thorough warmup before doing lateral flexion exercises to help prevent injury.
Waiter's Walk
In the waiter's walk, the muscles you normally use to bend your spine sideways must work hard to keep your spine upright against an asymmetrical load. Grasp a moderate to heavy dumbbell in one hand. Swing or press the dumbbell up above your head. Pull your shoulder down and back, and set your spine so it is perfectly upright -- use a mirror to check this. Keeping your core tight, walk around your training area for a predetermined distance or time. On completion, lower the dumbbell, and perform an identical set using your opposite arm. Make this exercise more demanding by walking a figure-eight route.
Suitcase Walk
The suitcase walk is similar to the waiter's walk but is less demanding and is better for a busy gym because there is less risk of dropping the weight. Pick up a moderate to heavy dumbbell in one hand, and walk around your training area. Try to keep your torso perfectly upright by contracting the muscles on the opposite side to the load. Walk as far as you can, and then change sides.
This exercise can be paired with the waiter's walk for a very effective lateral flexion workout. Perform the waiter's walk and then lower the dumbbell to your side and perform the suitcase walk immediately after. This allows you to extend the length of your set by switching from a demanding exercise to an easier one as you fatigue.
Saxon Side Bends
This exercise was popularized by old-time strongman Arthur Saxon and has the advantage of exercising both sides of your abdomen at the same time. Stand with your feet shoulder-width apart, and hold a light to moderate weight in your hands. Raise the weight above your head. With your knees slightly bent and your biceps close to your ears, bend slowly to one side. Keep your arms rigid and do not lean forward or backward. Return to the upright position and then lean to the opposite side. Continue alternating sides for the duration of your set. This exercise can be performed using a dumbbell, medicine ball, kettlebell or, if you are advanced, a barbell.
Dumbbell Side Bends
Dumbbell side bends work your lateral abdominal muscles one side at a time. Never do this exercise with a dumbbell in each hand, because it balances you from left to right and reduces the effectiveness of the exercise. Hold a dumbbell in one hand, and stand with your feet shoulder-width apart. Bend your knees slightly, and position the dumbbell outside your thigh.
Lean to the side, and lower the dumbbell down your leg as far as you can without rotating your shoulders or spine. Return to the upright position and then lean slightly over and away from the weight. Repeat for the desired number of repetitions. On completion, change arms and perform a second set. Continue to alternate sides for the duration of your workout.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Dinosaur Training: Lost Secrets of Strength and Development"; Brooks D Kubik; 2006
- "Forgotten Secrets Of The Old Time Strongmen"; Dave Yarnell; 2008)
- "Dumbbell Training for Strength And Fitness"; Matt Brzycki and Fred Fornicola; 2006
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