This exercise can be done using no weights, using dumbbells, or using a barbell. A pair of dumbbells is used in the sample images below. All the abdominal muscles are involved in this exercise with specific emphasis placed on the oblique muscles.
Side Bends Execution
Stand up straight with your arms hanging at your sides (you can either hold a dumbbell in each hand, or use no weights)
Holding your lower body and your pelvis firm, bend toward your side to the point where you cannot bend further down
Bring yourself back to the starting position and bend toward the other side
Seated Abdominal Leg Pull In
Seated Leg Tucks Exercise
This exercise can be called the seated leg pull in or seated leg tucks. It targets the upper and lower abdominal muscles, and can be performed seated on a flat bench.
Seated Leg Pull In Execution
Sit on a flat bench holding the side of the bench to stabilize yourself
Lean your upper body backwards forming roughly a 45 degree angle with the bench
Extend out your legs in front of you with your knees bent slightly
Curl your upper body forward and simultaneously bend and lift your knees toward your upper body
Lower your upper body and legs back down to the starting position
