Dumbbell Side Bends
Stand with your feet hip width apart. Your arms should be hanging next to your body, holding the dumbbell in your right hand.
Slide it down to your right leg as far as you can by laterally flexing your spine. Keep your left hip still. You will feel a stretch between your left hip and lower ribs. Pause for a second.
Raise your body back to the starting position, squeezing and crunching your left side muscles. Repeat the exercise according to the training plan then switch sides.