Weighted Ball Side Bend
How to do it
- 01
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 02
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.
- 03
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.
- 04
Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 05
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 06
Repeat for the recommended amount of repetitions.
- 07
Switch sides and repeat the exercise.
If you don't have an exercise ball
Same movement pattern, same primary muscles — swap by what you have.
