ex_SNSYCR

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Waist · Body Weight

45 Degree Side Bend

intermediatestrengthMale & female model

45 Degree Side Bend is an intermediate isolation strength exercise that works the abs (waist), with the abdominals and lower back assisting. It needs only a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Obliques · external, internal obliques

Secondary muscles

Abdominals · rectus abdominis
Lower Back · erector spinae

How to do 45 Degree Side Bend

Place your feet one after the other onto the footrests and support your thigh against the platform.
Place your hands behind your head and assume an upright position with a straight back.
Crunch your torso toward the platform and then to the other side.
Repeat while keeping yourself stable.

Form tips

Maintain a steady and controlled pace to ensure proper form and prevent strain.
Focus on using your oblique muscles to lift your upper body, avoiding any jerking or sudden movements.
Keep your neck in a neutral position to avoid straining it during the exercise.

45 Degree Side Bend alternatives

Dumbbell Side Bend

Abs · intermediate

Band Side Bend

Abs · beginner

Barbell Landmine Side Bend

Abs · intermediate

Dumbbell Overhead Side Bend

Abs · intermediate

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45 Degree Side Bend FAQ

What muscles does 45 Degree Side Bend work?

45 Degree Side Bend mainly works the abs in the waist (external and internal obliques). The abdominals and lower back work as secondary muscles.

What equipment do you need for 45 Degree Side Bend?

You need only a bench.

How many sets and reps of 45 Degree Side Bend should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is 45 Degree Side Bend good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does 45 Degree Side Bend burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to 45 Degree Side Bend?

Other exercises for the abs include Dumbbell Side Bend, Band Side Bend, Barbell Landmine Side Bend and Dumbbell Overhead Side Bend.

For developers

Use 45 Degree Side Bend in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SNSYCR" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SNSYCR",
  "name": "45 Degree Side Bend",
  "model": "male",
  "counterpartId": "ex_2AKTAA",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_SNSYCR/mp4-720.mp4?…",
    "poster": "https://…/ex_SNSYCR/poster.jpg?…"
  }
}