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Weighted Ball Side Bend

A intermediate strength exercise for the abs, done with a exercise ball.

Weighted Ball Side Bend: starting positionWeighted Ball Side Bend: finishing position
Main muscles
Abs
Equipment
Exercise ball
Level
Intermediate
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Weighted Ball Side Bend

Questions

What muscles does the Weighted Ball Side Bend work?

Mainly the abs.

Is the Weighted Ball Side Bend good for beginners?

It's rated intermediate. Beginners can build up to it with Exercise Ball Crunch first.

What can I do instead of the Weighted Ball Side Bend?

Good alternatives that train the abs: Exercise Ball Crunch, Ab Crunch Machine, Advanced Kettlebell Windmill or Decline Crunch.

How many sets and reps of the Weighted Ball Side Bend should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).