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Waist · Body Weight
Seated Side Bend Pose
Seated Side Bend Pose is a beginner isolation flexibility exercise that works the abs (waist), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Obliques
- Lats
Secondary muscles
- Shoulders
How to do Seated Side Bend Pose
- Sit cross-legged with a tall spine.
- Place one hand on the floor beside you.
- Reach the other arm overhead and lean toward the hand on the floor.
- Hold, then switch sides.
Form tips
- Keep both hips on the floor.
- Breathe into the side of your ribs.
Seated Side Bend Pose alternatives
More abs exercises
Seated Side Bend Pose FAQ
What muscles does Seated Side Bend Pose work?
Seated Side Bend Pose mainly works the abs in the waist. The shoulders work as secondary muscles.
What equipment do you need for Seated Side Bend Pose?
None. Seated Side Bend Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Seated Side Bend Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Side Bend Pose good for beginners?
Yes. Seated Side Bend Pose is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Seated Side Bend Pose burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Side Bend Pose?
Other exercises for the abs include Band Side Bend, Dumbbell Side Bend, Barbell Landmine Side Bend and Dumbbell Overhead Side Bend.
For developers
Use Seated Side Bend Pose 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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