Side Slide

Instructions

1
Stand with feet hip-width apart, knees slightly bent, arms at sides or behind head. Maintain neutral spine alignment with shoulders back and core engaged.
2
Prepare by taking a deep breath and bracing the core. Position hands either behind the head with elbows out to the sides or crossed over the chest, ready to initiate the crunch movement.
3
Lower the torso by extending the spine and allowing the abdominal muscles to lengthen, returning to the starting standing position in a controlled manner.
4
Contract the abdominal muscles by flexing the spine forward and drawing the ribcage toward the pelvis. Return to neutral standing position with controlled tension throughout the movement.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus Abdominis, Obliquus Internus Abdominis, Transversus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Side Slide is an incredibly effective Strength, Stretching movement designed to fully engage the Rectus Abdominis. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Side Slide
  • Cable Side Slide
  • Banded Side Slide

Beginner Tips

If you are new to the Side Slide , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions