Supported Side Bend

ObliquesDumbbell (Optional), Wall/Chair Support

This exercise isolates and targets the obliques while helping you maintain balance. Supporting yourself with a chair or wall reduces spinal load so you can focus on the movement. Work one side at a time.

How to do it

1Stand sideways to a wall or chair and place your inner hand on it for stability.

2Hold a dumbbell in your outer hand, letting it hang down by your thigh.

3Inhale and smoothly bend your torso sideways away from the support, keeping your body in a single plane.

4Exhale and contract your obliques to pull yourself back up to a standing position.

5Complete your reps, then turn around and repeat on the other side.

Common mistakes

Twisting your torso forward or backward, which unloads the obliques and risks back injury.

Bending too deep or forcing the range of motion, placing unsafe pressure on your spine.

Pushing off the support with your hand, which takes the work away from your core.

Breathing

Inhale as you bend to the side; exhale as you return to the upright position.

Make it harder or easier

To make it easier, perform the bends bodyweight-only; to make it harder, use a heavier dumbbell or add a pause at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.