Side Bend without Weights 

1. Stand straight, with your feet shoulder-width apart, holding your chin parallel to the floor. Interlock your fingers behind your head with your elbows pointing out. 
2. Turn your head to the right looking over your right shoulder. Slowly bend to the right, keeping the arms in place. 
3. Repeat, turning to the left side. 
4. For beginners, do one set of 8 - 10 repetitions per side. 
5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetition each per side.

Side Bend with Weights 

1. Stand with legs shoulder-width apart, hands extended to each side, holding a small dumbbell.
2. Bend slowly to the right side and hold for 3-5 seconds. 
3. Repeat, turning to the left side. 
4. For beginners, do one set of 8 - 10 repetitions per side. 
5. If you're more experienced, do 2 - 3 sets of 8 - 10 repetitions each per side.

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