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How To Do Standing Side Bends and Knee Up Exercise

I love doing the standing side bends as a warm up or in combination with other low impact cardio movements. The standing side bends and knee ups are not overly difficult to perform but the most important element to this exercise is to really contract your abs, especially your oblique muscles (sides of your abs).  This exercise is all about keep constant ab tension so your mental focus needs to zero in on making sure your abs are contracted at all times (throughout the movement). You can perform this exercise anywhere and not special equipment is needed.

Standing side bend and knee up exercise - starting position

Standing side bend and knee up exercise - left leg lift

Standing side bend and knee up exercise - right leg lift

Position for the standing side bend and knee up exercise

Stand straight, keeping your feet at shoulder width apart. Retract your shoulders, slightly arch your lower back and puff your chest out.

How to perform the standing side bend and knee up exercise

Lift your right knee up and bend at your right side with your arm bent. Try and lightly touch your elbow to your knee area (although you don’t have to touch it, just get close). Lower your leg and repeat the movement. After you’ve completed the prescribed amount of repetitions, perform the same movement for the left side of your body, lifting your left leg and using your left arm to touch.

Important notes for the standing side bend and knee up exercise

·         Keep constant tension on the sides of your abs (oblique muscles)

·         Keep your eyes level and don’t be tempted to look at your feet (you’ll lose balance)

·         Try and bring your knee upwards to level with your hips and bend at your side

·         You don’t have to touch your knee but get as close as you can

Video on how to do the standing side bend and knee up exercise

Related Exercises:

Hand raises

Cross foot toe touches

Reach ups

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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