Sit on a flat bench with your feet firmly planted on the floor. Maintain good posture with your back straight.
Hold a dumbbell in one hand and let it hang down the side of your body. Place your other hand behind your head or on your hip.
Inhale and brace your core. Begin by bending your torso to the side with the dumbbell, keeping your back straight and moving only at the waist. Lower the weight as far as comfortable, feeling a stretch in the opposite side obliques.
Exhale and contract your obliques to bring your torso back up to the starting position. Ensure you move in a controlled manner without using momentum.
Repeat the movement for the desired number of repetitions.
After completing all reps on one side, switch the dumbbell to the other hand and repeat the exercise to target the obliques on the opposite side.
Aim for the same number of repetitions on both sides to ensure even training.
Remember to select an appropriate weight that allows you to perform the exercise with proper form and without straining your back. Avoid any jerky movements and keep the motion slow and controlled throughout the exercise.
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