Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand (right), the other hand resting loosely at your side or on your hip, shoulders back, chest out, and looking straight ahead. Slowly lean your upper body towards the side of the dumbbell without pushing your hips backwards, feeling a gentle stretch in your oblique abdominal muscles, then return to the starting position in a controlled manner. Breathing: Exhale as you straighten up, inhale as you bend to the side.
Attention:
Do not tilt your hips backwards, avoid jerky movements, do not twist your torso (your upper body should lean to the side), do not tense your neck (keep your head in line with your spine).
Lighten:
Less or no weight; knees slightly bent (takes the strain off the lower back and makes it easier to balance); smaller movements (minimal side-to-side tilt); lean against the wall (stabilises the back and hips).
Harden:
Add more weight; stand on a raised or unstable surface (greater balance required); hold the final position for slightly longer and/or slow down the pace.
