Weighted Ball Side Bend
How to do the Weighted Ball Side Bend with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
,
Exercise Ball
How to do the Weighted Ball Side Bend
- 1
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 2
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.
- 3
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.
- 4
Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
- 7
Switch sides and repeat the exercise.
Log it, see it on your body.
Every Weighted Ball Side Bend set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
More abs exercises
Weighted Ball Side Bend: common questions
What muscles does the Weighted Ball Side Bend work?
The Weighted Ball Side Bend primarily works the Abs.
Is the Weighted Ball Side Bend suitable for beginners?
The Weighted Ball Side Bend is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Weighted Ball Side Bend?
To do the Weighted Ball Side Bend you'll need an exercise ball.
Is the Weighted Ball Side Bend a compound or isolation exercise?
The Weighted Ball Side Bend is an isolation exercise, it targets the abs through a single joint, which makes it useful for focused, targeted work.
How do I do the Weighted Ball Side Bend with correct form?
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball. Follow the full step-by-step above for the complete movement.
Log your Weighted Ball Side Bend sets, free.
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