Weighted Side Bend On Stability Ball

Muscles worked

Setup

1. Lie sideways on the stability ball with the ball positioned under your hip and lower ribcage.
2. Anchor your feet against a wall or a heavy object for stability, placing the top foot slightly in front of the bottom foot.
3. Hold a weight plate firmly against your chest with both hands.
4. Align your body in a straight line from your head to your heels, keeping your hips stacked vertically.

How to do it

1. Inhale and slowly lower your upper body over the curve of the ball, feeling a deep stretch in the top-side obliques.
2. Exhale and contract your obliques to pull your torso upward until your spine is back in a straight line.
3. Maintain a controlled tempo, taking 2 seconds to lower and 2 seconds to rise.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your hips and shoulders stacked; do not rotate your torso toward the floor.
• Move strictly in a side-to-side plane without leaning forward or backward.
• Keep your neck neutral and in line with your spine throughout the entire movement.
• Ensure the ball remains stable under your hip to provide a consistent pivot point.

Pro tips

• Focus on the mind-muscle connection by visualizing your ribcage pulling toward your hip bone during the contraction.
• Pause for a split second at the bottom of the movement to emphasize the weighted stretch on the obliques.

Make it harder

• Hold the weight plate behind your head or extend your arms fully overhead to increase the lever arm and difficulty.
• Position the ball lower toward your hip to increase the range of motion and the stability requirement.

Frequently asked

What muscles does the weighted side bend on stability ball work?

The weighted side bend on stability ball primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the weighted side bend on stability ball?

The weighted side bend on stability ball uses stability ball.

Is the weighted side bend on stability ball good for beginners?

The weighted side bend on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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