Wellness Positive

Descriptions of the Exercises:

  This section contains detailed descriptions and images showing you exactly how to do the various body building exercises and muscle development workouts in this program - here you will find not only the exercises listed in the 'weekly schedule' but also many other optional exercises such as dumbbell curls and lateral raises as well. We trust these images and instructions will help you do the exercise programs for the different muscle groups correctly, and aid your body building efforts...

Abdominal Exercise 2) Side bends:

  This exercise builds the muscles of the torso. It also works the lower back and abdominals.

  Important note: This exercise must be done with a dumbbell in ONE hand ONLY. If you do this particular exercise with two dumbbells, the weights actually cancel each other out so that it is as if you are doing the exercise with no weight at all - many beginners fall into this error when doing this exercise.

Step 1:

  Hold a dumbbell in one hand. Stand straight, with the feet about shoulder width apart.

Step 2:

  Now, bend sideways as far as you can without strain, in the direction of the hand holding the dumbbell. Make the movement smooth, not jerky. Use the muscles at the sides of your torso to take the strain.

Step 3:

  Now, still holding the dumbbell in the same hand, holding your arm out to keep the dumbbell away from your body, bend the other way, as far as you can without strain. Make the movement smooth, not jerky. Use the muscles at the sides of your torso to take the strain.

Step 4:

  Do one set of the above.

Step 5:

  Now, change the hand holding the dumbbell, and repeat the steps, but now in the opposite direction. Do one set of this. Count both sets (one with each hand) as one set of side-bends.

  The number of sets and repetitions for this exercise are outlined in the section 'Your weekly training Schedule', given in the beginning of this routine.