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

Weighted
Weighted equipment consists of items such as dumbbells, kettlebells, and weighted vests that are used to add resistance to exercises. This type of equipment is commonly used in strength training and resistance exercises to increase muscle strength, endurance, and overall fitness level. It allows individuals to progressively overload their muscles, leading to improved muscle growth and enhanced performance. Weighted equipment is versatile and can be incorporated into various workouts such as weightlifting, bodyweight exercises, and cardiovascular activities.