Weighted Ball Side Bend
Muscles worked
Instructions
- 1To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 2Your 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.
- 3Place 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.
- 4Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 5Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 6Repeat for the recommended amount of repetitions.
- 7Switch sides and repeat the exercise.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Weighted Ball Side Bend
The weighted ball side bend is an isolation exercise that specifically targets the obliques by taking advantage of the instability and extra stretch offered by an exercise ball. Lying on your side on the ball, with your waist, hip, and shoulder against it, feet on the floor and legs crossed as they hang off the ball, you hold a weight plate against the side of your head with your top hand while the other arm rests across your torso. From this stretched position, you raise your torso through lateral flexion while exhaling, pause at the top, then lower slowly while inhaling. The ball support allows for a greater range of motion than a standing side bend, making it an excellent isolation exercise to build and define the obliques.
check_circleBenefits
- check_circleIncreased range of motion thanks to the stretch offered by the exercise ball
- check_circleEffectively isolates the obliques with no lower-back involvement
- check_circleAllows precise load adjustment with the weight plate
- check_circleA good complement to rotational movements for a complete midsection
lightbulbExecution tips
- lightbulbMake sure you're well balanced on the ball before starting
- lightbulbLower down until you feel a good stretch without forcing it
- lightbulbPause at the top to maximize the contraction
- lightbulbSwitch sides and repeat the same number of reps
warningCommon mistakes
- warningLosing balance on the ball from lack of stability
- warningUsing a plate too heavy, preventing the full range of motion
- warningLetting the lower back take over instead of the targeted oblique
- warningNeglecting to train both sides symmetrically
helpFrequently asked questions
What plate weight should I start with?expand_more
A light plate (5 to 10 lbs) is more than enough at first while you get comfortable balancing on the ball.
Do I need a specific ball for this exercise?expand_more
A standard stability ball sized appropriately for your height works perfectly well.
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