1. Start Position:
- Find a pull-up bar or a sturdy overhead bar.
- Stand below the bar and reach up to grasp it with both hands, palms facing away from you (overhand grip).
- Hang from the bar with your arms fully extended. Ensure your shoulders are engaged, and your body is straight.
2. Body Positioning:
- Keep your legs together and slightly bent at the knees.
- Engage your core muscles to maintain stability throughout the exercise.
3. Movement:
- Slowly lean to one side, lowering your body while keeping your arms straight.
- Focus on using your oblique muscles (the muscles on the side of your abdomen) to control the movement.
- Hold the bottom position for a moment, feeling the stretch in your side.
4. Return to Start:
- Slowly lift your body back to the starting position, using your core muscles to help return to the upright position.
5. Repeat:
- Perform the exercise on one side for a specified number of repetitions (e.g., 8-12 reps).
- Switch to the other side and repeat the same number of reps.
6. Tips:
- Keep your movements controlled to avoid swinging.
- If you're a beginner, start with fewer repetitions and gradually increase as you get stronger.
- Breathe steadily throughout the exercise, exhaling as you lean to the side and inhaling as you return to the start.
7. Cool Down:
- After completing your sets, take a moment to stretch your sides and back by gently bending to each side while standing.
Safety Note:
Make sure the bar you are using is secure and can support your weight to prevent any accidents or injuries.
