Female model ex_CSGIWN

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Waist · Band

Band Side Bend

beginnerstrength

Band Side Bend is a beginner isolation strength exercise that works the abs (waist), with the abdominals and lower back assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Obliques · External Oblique, Internal Oblique

Secondary muscles

Abdominals · Rectus Abdominis
Lower Back · Erector Spinae

How to do Band Side Bend

Anchor one end of the band at a low point of the equipment. Stand with your feet shoulder-width apart, your right side leaning to the anchor point, holding the other end of the resistance band in your right hand. Allow your left hand to hang by your side for counterbalance.
Contract your left obliques to bend at the waist to your left side until you are upright.
Return to the starting position with control.
Repeat the movement for the desired repetitions, then switch sides.

Form tips

Engage your core to help stabilize your body and prevent unnecessary movement.
Avoid bending forward or backward; focus on bending directly to the side.
Breathe steadily, exhaling as you bend to the side and inhaling as you return to the upright position.

Band Side Bend alternatives

Dumbbell Side Bend

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Dumbbell Overhead Side Bend

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Barbell Landmine Side Bend

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Plate Pinch Grip Side Bend

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45 Degree Side Bend

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Seated Side Bend Pose

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Barbell Side Bends

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Med Ball Side Wall Slams

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Side Plank

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Dumbbell Side Plank With Rear Fly

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Band Side Bend FAQ

What muscles does Band Side Bend work?

Band Side Bend mainly works the abs in the waist (External Oblique and Internal Oblique). The abdominals and lower back work as secondary muscles.

What equipment do you need for Band Side Bend?

You need a band and a sturdy surface.

How many sets and reps of Band 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 Band Side Bend good for beginners?

Yes. Band Side Bend is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Band Side Bend burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Side Bend?

Other exercises for the abs include Dumbbell Side Bend, Dumbbell Overhead Side Bend, Barbell Landmine Side Bend and Plate Pinch Grip Side Bend.

For developers

Use Band 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_CSGIWN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_CSGIWN",
  "name": "Band Side Bend",
  "model": "female",
  "target": "Abs",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_CSGIWN/mp4-720.mp4?…",
    "poster": "https://…/ex_CSGIWN/poster.jpg?…"
  }
}