Weighted Ball Side Bend

Weighted Ball Side Bend demonstration

How to Perform

1. 1To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
2. 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.
3. 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.
4. 4Raise the side of your torso up by laterally flexing at the waist while exhaling.
5. 5Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
6. 6Repeat for the recommended amount of repetitions.
7. 7Switch sides and repeat the exercise.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing