Performing plate overhead side-to-side bends is an exercise that targets the muscles of the core, especially the obliques. Here are step-by-step instructions on how to perform this exercise:
Video Instructions On How To Do Overhead Side Bends
Equipment Needed:
- Weight plate (choose an appropriate weight for your fitness level)
Instructions:
- Starting Position:
- Stand with your feet shoulder-width apart.
- Hold a weight plate with both hands, gripping it firmly on the sides.
- Overhead Position:
- Raise the weight plate overhead, fully extending your arms.
- Engage your core muscles to stabilize your spine.
- Bend to One Side:
- Slowly bend your upper body to one side while keeping your arms extended overhead.
- Focus on the lateral flexion of your spine, contracting the oblique muscles on the side you’re bending toward.
- Keep your movements controlled and avoid leaning forward or backward.
- Return to Center:
- Bring your body back to the upright position, with the weight plate still overhead.
- Maintain tension in your core throughout the movement.
- Bend to the Other Side:
- Repeat the lateral bend, this time to the opposite side.
- Again, focus on the contraction of the oblique muscles on the side you’re bending toward.
- Repeat:
- Continue to alternate between bending to each side in a controlled manner.
- Aim for a smooth and controlled motion rather than relying on momentum.
- Breathing:
- Inhale as you return to the center position.
- Exhale as you bend to the side.
- Repetitions and Sets:
- Start with a manageable weight and perform 10-15 repetitions per side.
- You can incorporate this exercise into your core or full-body workout routine.
- Safety Tips:
- Choose a weight that challenges you but allows you to maintain proper form.
- If you feel any discomfort or strain, stop the exercise and reassess your form or reduce the weight.
Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns. Adjust the difficulty of the exercise based on your fitness level and gradually increase the intensity as you become more comfortable with the movement.
