Dumbbell Side Bend

This week's exercise is a side bend, which will strengthen your external obliques, along with your rectus abdominis. A staple in any runner's core routine. Here's how to properly execute it:


1. Stand with feet shoulder-width apart. Hold a dumbbell in one hand with the arm extended downward. The other hand can rest on your hips.

2. Bend at the waist in the direction of the hand holding the dumbbell, allowing the weight to pull the side down gradually. 

3. Complete a set of 12 reps and then switch the dumbbell to the other hand and repeat.

Balancing the abdominal muscles is the goal of this exercise. The side-to-side movement helps develop the external oblique. Strengthening the external obliques helps minimize the side-to-side rocking at the end of a race (or speed workout). This exercise will also help maintain erect posture.