Ladies who lift: Side bends?
Amyp7777
Posts: 79
Hi,
I have recently started a strength training routine. In addition to other exercises, I have been doing side bends with 25 lb dumbbells. The next day, my obliques feel sore and tight, in a good way. That feeling that you worked something, you know. It's a good feeling, but I know that can be misleading. I googled side bends, and there seems to be a lot of differing opinions on whether they are any good or not. I am a female, looking to maintain muscle while eating at a small calorie deficit. Ladies (or men, if you have an opinion), what do you think of side-bends? If you do them, what results have they given you, if any?
p.s. I am close to maintenence. I am not looking to build muscle that will make my waist thicker, rather I'd like some more shape in my waist as I've never had much of one.
I have recently started a strength training routine. In addition to other exercises, I have been doing side bends with 25 lb dumbbells. The next day, my obliques feel sore and tight, in a good way. That feeling that you worked something, you know. It's a good feeling, but I know that can be misleading. I googled side bends, and there seems to be a lot of differing opinions on whether they are any good or not. I am a female, looking to maintain muscle while eating at a small calorie deficit. Ladies (or men, if you have an opinion), what do you think of side-bends? If you do them, what results have they given you, if any?
p.s. I am close to maintenence. I am not looking to build muscle that will make my waist thicker, rather I'd like some more shape in my waist as I've never had much of one.
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Replies
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My wife did them with a 45 lb plate. (the weight should only be in one hand...) but found it fairly pointless0
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I do them, I like them. Not only can I feel the difference but so does my husband. I will continue to have them in my strength training routine.0
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I do a lot with small weights in my Barre Classes.. I can feel it, they make me feel good, I do them.0
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I have also heard people say "don't do them or you will get bigger in your waist" and for me it can't be further from the truth. i used to avoid them or never did them, it wasn't until i started to do the side bends of the standing bench with a 10 lb plate that i saw my obliques for the first time. i love them!0
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Great! Thanks for the responses everyone! I will continue to work on them.0
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I'd like to add that working your lats (back) and shoulders can help you create more of a waist and an hourglass shape.0
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I have also heard people say "don't do them or you will get bigger in your waist" and for me it can't be further from the truth. i used to avoid them or never did them, it wasn't until i started to do the side bends of the standing bench with a 10 lb plate that i saw my obliques for the first time. i love them!
Great tip, thanks!0 -
I don't personally do them, but I think most people will agree: if you're doing something because you like it, with proper form, then don't stop doing it. If you were to say, "I don't think I'm getting results.... should I stop?" some people might suggest doing other techniques to make efficient use of your time and muscles... but if you're liking it, it's not hurting, and you're enjoying the after-effects... good on you girl!0
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I guess it would depend on if this is your only exercise that you do for your obliques. I think they are fine to do as part of your routine but certainly add others that will work that area a bit differently too, like side planks for example.0
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I do them every day, they have helped tone up my thighs, and my bum quite a bit! Its all about preference though. If they aren't working for you, move on and try something else and see what works for you, and what doesnt. I'll, however, keep these in my daily routine! Best of luck!0
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bump to read later0
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I'd like to add that working your lats (back) and shoulders can help you create more of a waist and an hourglass shape.
Good point, thanks!0 -
I chuckle when I see people do these with a dumbbell in each hand. Physics. One acts as a counter weight for the other and you aren't really lifting anything at all, other than the benefit you get from simply holding them.
No offense if you are doing it this way, but please take a moment to consider.0 -
I chuckle when I see people do these with a dumbbell in each hand. Physics. One acts as a counter weight for the other and you aren't really lifting anything at all, other than the benefit you get from simply holding them.
No offense if you are doing it this way, but please take a moment to consider.
Haha, I did catch myself doing this twice now, just not thinking to put the other weight down. But yes, I do know better.0 -
I never used to incorporate them into my workouts, but ever since I started doing them a few times a week on my ab days, I can honestly say I've seen results. I have a little more definition in my obliques, whereas before there wasn't much at all. I do them with a kettlebell, I just find it easier to hold.
I also do side planks with a 25 or 30lb dumb bell on my side. These work great also.0 -
Hi,
I have recently started a strength training routine. In addition to other exercises, I have been doing side bends with 25 lb dumbbells.
You can do side bends or sit ups, but please don't lose that butt.
I don't do direct oblique work. Mine stand out enough on their own and bigger obliques would just make my waist look thicker.0 -
I chuckle when I see people do these with a dumbbell in each hand. Physics. One acts as a counter weight for the other and you aren't really lifting anything at all, other than the benefit you get from simply holding them.
No offense if you are doing it this way, but please take a moment to consider.
I do them with a 25 lb disc weight. I lift the weight up to my chest on the opposite side I am leaning each time. It works your shoulder muscles.
ETA: I have noticed a difference in abs since starting them.0 -
I chuckle when I see people do these with a dumbbell in each hand. Physics. One acts as a counter weight for the other and you aren't really lifting anything at all, other than the benefit you get from simply holding them.
No offense if you are doing it this way, but please take a moment to consider.
I do them with a 25 lb disc weight. I lift the weight up to my chest on the opposite side I am leaning each time. It works your shoulder muscles.
ETA: I have noticed a difference in abs since starting them.
I've done them but cut them out because I found other exercises that I found more effective. I think planks (regular or side) are more effective if you're aim is the abdominal area. If you are looking at shoulders, I'd say push ups, shoulder presses or raises (lateral, front, scaptions).
There is an exercise I came across on bodybuilding.com called Iron Crosses that work both shoulders and hamstrings. Kicks my butt! hahaha.0 -
I do them as an accessory to develop more core strength, which has improved my squat form and improved my deadlift stats. I had a very weak core when I started lifting.
I don't do them often, maybe once a week. I get a lot of core work from compound lifts, but when I feel that my core is too weak, I add them in.0 -
I only do them in the form of a Triangle pose: one weight over head- stays over head and you bend away from it.
I also do Pallof Press and Plank Row with 25 lb weights- NO TWISTING.
Gets a lot more stuff in there than just a simple side bend.
So no I don't do side bends- but I definitely do weighted ab work.0 -
Lots of great ideas here. I'm dealing with a broken foot at the moment, but once I'm free and clear to do more I'll incorporate more plank moves. I will also look up iron crosses. And now, I have "Baby Got Back" stuck in the brainpod.0
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I chuckle when I see people do these with a dumbbell in each hand. Physics. One acts as a counter weight for the other and you aren't really lifting anything at all, other than the benefit you get from simply holding them.
No offense if you are doing it this way, but please take a moment to consider.
I do them with a 25 lb disc weight. I lift the weight up to my chest on the opposite side I am leaning each time. It works your shoulder muscles.
ETA: I have noticed a difference in abs since starting them.
I've done them but cut them out because I found other exercises that I found more effective. I think planks (regular or side) are more effective if you're aim is the abdominal area. If you are looking at shoulders, I'd say push ups, shoulder presses or raises (lateral, front, scaptions).
There is an exercise I came across on bodybuilding.com called Iron Crosses that work both shoulders and hamstrings. Kicks my butt! hahaha.
I like them because they're easy :P I do them every night. I also do planks.
I hate push ups, I think this has something to do with my 11th grade basketball coach. I will look up Iron Crosses.
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If they are easy- you are doing them wrong.
And you shouldn't be doing ab work every day... really.. it's like any other muscle. you shouldn't do it EVERY day.
Are you doing as much back work as ab work??0 -
If they are easy- you are doing them wrong.
And you shouldn't be doing ab work every day... really.. it's like any other muscle. you shouldn't do it EVERY day.
Are you doing as much back work as ab work??
Are you talking to me or OP? (I said they were easy so assuming you're talking to me)
Have you ever done side bends? They are easy. Well, easy in comparison to other ab workouts such as planks or hanging knee lifts. I do them every day without weights, in the bathroom stalls, before I go to bed, when I get out of the tub, etc.
I do them with the 25lb disc weights 2 - 3 times a week.
I'll assume you were asking OP about the back work..0 -
If they are easy- you are doing them wrong.
And you shouldn't be doing ab work every day... really.. it's like any other muscle. you shouldn't do it EVERY day.
Are you doing as much back work as ab work??
Yes, that was DashDev. They are not all that easy for me yet. I assume they will be at some point, and hopefully I have some heavier weights by then. I have been doing body-weight back work given to me by my doctor for an old injury, but quite honestly I probably need to learn more about weighted back exercises. I do deadlifts, but don't have the equipment for extensions.0 -
If they are easy- you are doing them wrong.
And you shouldn't be doing ab work every day... really.. it's like any other muscle. you shouldn't do it EVERY day.
Are you doing as much back work as ab work??
Are you talking to me or OP? (I said they were easy so assuming you're talking to me)
Have you ever done side bends? They are easy. Well, easy in comparison to other ab workouts such as planks or hanging knee lifts. I do them every day without weights, in the bathroom stalls, before I go to bed, when I get out of the tub, etc.
I do them with the 25lb disc weights 2 - 3 times a week.
I'll assume you were asking OP about the back work..
nope- I was addressing you I assumed b/c it was immediately following it would be clear- should have quoted you. Sorry.
I don't know why you would want to them if they were easy. I have done them- I don't do them currently (unless as noted above in Triangle Pose). I don't do anything that's easy when I work out. If it's easy- it's not heavy enough- or the variation isn't hard enough- so me personally I don't do anything I would label as "easy"... make the weight harder or do a different variation (triangle pose is a start) or just do a different exercise.
Why are you doing them so often and if they are easy why continue to do them?? (not being snarky I'm truly asking you)
The point is to progressively get harder/stronger/ more balanced more whatever by challenging yourself right?
There are few things I drill constantly- but they are dance moves- not strengthening things- so I don't believe in doing squats every day or 30 day XX challenge- or 100 day (insert whatever challenge) I just don't see the gain from it other then potential injury from over use. I believe in getting stronger- not just doing more.
But yes- if you are doing THAT much ab work- you most certainly should be doing that much back work.0 -
If they are easy- you are doing them wrong.
And you shouldn't be doing ab work every day... really.. it's like any other muscle. you shouldn't do it EVERY day.
Are you doing as much back work as ab work??
Are you talking to me or OP? (I said they were easy so assuming you're talking to me)
Have you ever done side bends? They are easy. Well, easy in comparison to other ab workouts such as planks or hanging knee lifts. I do them every day without weights, in the bathroom stalls, before I go to bed, when I get out of the tub, etc.
I do them with the 25lb disc weights 2 - 3 times a week.
I'll assume you were asking OP about the back work..
nope- I was addressing you I assumed b/c it was immediately following it would be clear- should have quoted you. Sorry.
I don't know why you would want to them if they were easy. I have done them- I don't do them currently (unless as noted above in Triangle Pose). I don't do anything that's easy when I work out. If it's easy- it's not heavy enough- or the variation isn't hard enough- so me personally I don't do anything I would label as "easy"... make the weight harder or do a different variation (triangle pose is a start) or just do a different exercise.
Why are you doing them so often and if they are easy why continue to do them?? (not being snarky I'm truly asking you)
The point is to progressively get harder/stronger/ more balanced more whatever by challenging yourself right?
There are few things I drill constantly- but they are dance moves- not strengthening things- so I don't believe in doing squats every day or 30 day XX challenge- or 100 day (insert whatever challenge) I just don't see the gain from it other then potential injury from over use. I believe in getting stronger- not just doing more.
But yes- if you are doing THAT much ab work- you most certainly should be doing that much back work.
You are assuming Dev's workouts aren't hard. I do a lot of exercises that I push hard as hell on, but I'm not above throwing in an easy exercise or two in the week to do some light work with.
And if you do supersets, it can be okay to include an "easier" exercise that keeps you moving but isn't going to fatigue you like hell when you hit the main.
For instance, sometimes I'd do chest press and regular push up supersets. I'd hit hard on the chest press, but go easy on the push ups (rep wise).0 -
I understand having an "easier" exercise to super set- but my impression wasn't that was the case. Although- even if I"m super setting- I still don't want it to be easy- I want it to be "easier" (like I super set Squats/Mountain Climbers- MC are obviously EASIER than heavy squats- but 50 MC's still isn't 'easy'
And I didn't assume she wasn't working hard... I read what she wrote.
"they are easy"
shrug- if there was another way to interpret that maybe I am not clear on the definition of "easy". I'm not opposed to doing them- but I am missing the core concept of doing something if they are easy so I do lots of them (not attacking- just simply stating I don't understand) 0 -
I understand having an "easier" exercise to super set- but my impression wasn't that was the case. Although- even if I"m super setting- I still don't want it to be easy- I want it to be "easier" (like I super set Squats/Mountain Climbers- MC are obviously EASIER than heavy squats- but 50 MC's still isn't 'easy'
And I didn't assume she wasn't working hard... I read what she wrote.
"they are easy"
shrug- if there was another way to interpret that maybe I am not clear on the definition of "easy". I'm not opposed to doing them- but I am missing the core concept of doing something if they are easy so I do lots of them (not attacking- just simply stating I don't understand)
I like taking brisk, "easy" walks with my dog. Should I stop doing that and run every time just because I don't want it to be easy?
Also, you might want to ask for clarification on "easy". She could very well be saying that the exercise is easy to do/incorporate (in other words, doesn't require too much set up or the form is hard to master). This doesn't mean that it is actually light/easy for her to do overall.0 -
That's your decision. I'm not saying she can't.
and walking your dog is different than a specific exercise I would think. I'm really actually not trying to be a *kitten* about this. I"m just curious as to why someone would incorporate a specific exercise and then say "they are easy"
you are right- they are easy to do... they are easy to set up- they are uncomplicated (in theory)... but she didn't say that- so I don't know.
Hence why I was asking.0
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