How to Do the Weighted Ball Side Bend
💪 Abdominals🏋️ Exercise Ball📊 Intermediate🏷️ Strength
How to perform it
- 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.
Muscles worked
The Weighted Ball Side Bend primarily targets your Abdominals. You'll need exercise ball.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Weighted Ball Side Bend slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.