1. Start Position Inhale as you bend toward your weight-bearing side. 
2. Middle Position As you bend, concentrate on crunching your upper body directly to your side. 
3. End Position Continue to bend as far as possible, keeping your lower body stationary, feeling the stretch in your oblique. Hold for 1/2 a second, squeezing your oblique. 
4. Return to Start Exhale as you return to starting position and continue to bend to the opposite side (i.e. the side without the weight). 
5. Other Side Continue to bend as far as possible, keeping your lower body stationary, feeling the stretch in your oblique. Hold for 1/2 a second. Duplicate the exercise for the other side of your body. Repeat the movement for the recommended number of repetitions. For each set, perform the entire exercise for one weighted arm first, then for the other weighted arm.

Start at this Position:

• Select your desired exercise weight (e.g. dumbbell, plate). Note: Your selected weight should allow you to concentrate ONLY on your obliques and no other muscle group (e.g. back, arms).
• Hold the dumbbell at your side, with palms facing in toward your body.
• Stand with your feet shoulder width apart and knees slightly bent.
• Look straight ahead. Keep your back straight and your head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Bend directly to your side, not forward or backward.
   • Keep your lower body stationary, only moving from your waist.
   • Keep your feet shoulder width apart with a slight bend in your knees.
   • Keep your feet flat on the floor.
   • Concentrate on using your oblique and abdominals. Do not jerk your body or use momentum.
   • Concentrate on both stretching and squeezing your oblique.

2. Use a proper weight to ensure you train your abdominals. No other muscle group (e.g. back, arms).