Breathing
Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.
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The Weighted Ball Side Bend primarily works the abdominals. It is a strength movement performed with exercise ball.
1 / 2How to
Movement instructions
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
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.
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.
Raise the side of your torso up by laterally flexing at the waist while exhaling.
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
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.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise ball setup, range of motion and recording method when comparing Weighted Ball Side Bend sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Abdominals is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the abdominals using something else.
Related
Related movements
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