Weighted Side Bend (On Stability Ball)

How to perform

To perform the Weighted Side Bend on a stability ball, follow these step-by-step instructions:

1. Start by sitting on a stability ball with your feet shoulder-width apart and flat on the ground. Hold a dumbbell in one hand with your arm extended by your side.

2. Engage your core and slowly lean your upper body to the side, bending at the waist while keeping your back straight. Keep your eyes facing forward and your shoulder blades back and down.

3. As you bend to the side, exhale and feel the stretch along your obliques. Hold the position for a few seconds and then slowly return to the starting position.

4. Repeat the movement on the other side, holding a dumbbell in the opposite hand. Make sure to keep your movements controlled and avoid swinging or jerking your body.

5. Aim to perform 10-15 repetitions on each side, gradually increasing the weight of the dumbbell as you get stronger.

6. To make the exercise more challenging, you can hold the dumbbell overhead or increase the weight of the dumbbell. You can also perform the exercise on a stability ball with your legs elevated for an added balance challenge.

7. Remember to keep your core engaged throughout the exercise and focus on proper form to effectively target the obliques. Consult with a fitness professional if you are unsure about your form or if you have any existing injuries.

Equipment required

Stability Ball
Stability balls are large, inflatable balls commonly used in fitness and physical therapy. They are utilized to improve core strength, balance, flexibility, and overall stability. These balls are versatile equipment that can be used for various exercises like core workouts, balance training, strength training, and stretching. Using a stability ball can enhance muscle performance and improve posture, making it an effective tool for both exercise enthusiasts and individuals in rehabilitation.