Ballerina Side Bends
Expert Advice
Keep your movements graceful and controlled, focusing on the stretch and contraction of your oblique muscles.
How-to-do Steps
- Stand with your feet together and your arms raised overhead, hands together.
- Lean to the right, bending at the waist while keeping your arms straight.
- Return to the starting position and repeat the bend to the left side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Ballerina Side Bends primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Ballerina Side Bends work?
Ballerina Side Bends primarily targets the Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Ballerina Side Bends?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Ballerina Side Bends suitable for beginners?
Yes, Ballerina Side Bends is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
