Siderotation with the Sand-Pad

  • Degree of Difficulty 60% 60%

Sand-Pad Training für die seitliche Bauchmuskulatur
Train your lateral ab muscles with Sand-Pad

Short Description
  1. Hold the Sand-Pad to the front while you sit down on the floor.
  2. Put down the Sand-Pad on the floor on one side of the body.
  3. Bring the Sand-Pad back to the middle.
  4. Put down the Sand-Pad on the other side of the body.
Long Description
  1. Lift your upper body from a supine position that only your buttocks rest on the floor. Your feet rest on the floor with your legs bent to 90°. Hold the Sand-Pad in both hands with extended arms and try to put it down at one side of your body.
  2. Out of this position move the Sand-Pad to the middle of your upper body. Therefore rotate the upper body and move the Sand-Pad with extended arms to the middle of your body.
  3. Move your arms to the other side of your body via the abdominal muscles. You either look to the front or follow the movement of the Sand-Pad.
Try to keep your back in a straight position. The exercise is more difficult when you lift-up your legs and hold them a few centimetres above the floor.
Additional exercise instructions

The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.

Related Sand-Pad exercises

Front Staby

The Sand-Pad exercise Front Staby trains the core muscles. During the exercise, the whole trunk is under high tension.

Roll-out Slide

In the Sand-Pad exercise Roll-out Slide you use the Sand-Pad on a smooth floor as a slider. You train many trunk muscles while extending your arms. When you pull back the Sand-Pad you mainly work on your abdominal muscles, chest and shoulders.


With the Sand-Pad exercise Smashing athletes can really work off their energy. During the exercise you smash the Sand-Pad on the floor.


The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.

Crunch balanced Legs

The Sand-Pad exercise Balanced Legs stimulates a growth of the abdominal muscles. During the exercise you need to keep balance and therefore you also train the lateral abdominal muscles. The dynamic spreading and squatting of the legs leads you to different loads on the abdominal muscles.


The Sand-Pad exercise Crunch is a typical exercise to train the abdominal muscles. The higher the weight of the Sand-Pad, the higher the tension in the abdominal muscles.