AbdominalsIntermediate

Weighted Ball Side Bend

Strength movement using Exercise Ball.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Abdominals

Movement instructions

1
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
2
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
3
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
4
Raise the side of your torso up by laterally flexing at the waist while exhaling.
5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
6
Repeat for the recommended amount of repetitions.
7
Switch sides and repeat the exercise.

Technique guidance

Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.

Keep the movement within a comfortable range and avoid forcing the spine or knees.
Start with light resistance until you can control both directions.
Use the ball on a clear, non-slip surface and position yourself near support while learning the movement.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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