Weighted Ball Side Bend
Weighted Ball Side Bend is a great exercise for targeting the oblique muscles and strengthening the core. To do this exercise, you start by lying on an exercise ball with the left side of your torso pressed against it. You then hold a weighted plate with your right hand to the right side of your head and place your left arm across your torso with the palm on your obliques. You then raise the side of your torso up by laterally flexing at the waist and hold the contraction for a second before slowly lowering yourself back down to the starting position. This exercise should be done with caution if you are new to it, and it is best to perform it without any weights until you develop good form.
Type:
Strength
Muscles Used:
Abdominals
Level:
Beginner
Equipment:
Exercise Ball
Benefits Of This Exercise
- Strengthens the oblique muscles
- Improves core stability
- Enhances balance and coordination
- Increases flexibility and range of motion
- Improves posture
- Reduces the risk of injury
- Helps to improve overall athletic performance
Step by Step Instructions For Weighted Ball Side Bend
- Begin by lying down on an exercise ball with the left side of your torso pressed against the ball.
- Keep your feet on the floor and cross your legs, allowing them to hang from the ball. Hold a weighted plate with your right hand, placing it directly to the right side of your head. Make sure the smooth side of the plate is resting against your head.
- Position your left arm across your torso, with your palm on your obliques. Your left forearm and upper arm should form a right angle. This is your starting position.
- Exhale and raise the side of your torso up by laterally flexing at the waist.
- Hold the contraction for a second, then inhale as you slowly lower yourself back down to the starting position.
- Repeat this exercise for the recommended number of repetitions.
- Switch sides and repeat the exercise, this time with the right side of your torso pressed against the ball.
Caution: If you are new to this exercise, it is best to perform it without any weights until you develop good form.
Warm Up Tips
- Start by lying down on an exercise ball with your left side of the torso pressed against the ball.
- Keep your feet on the floor and cross your legs, allowing them to hang from the ball.
- Hold a weighted plate with your right hand directly to the right side of your head. Make sure the smooth side of the plate is resting against your head.
- Place your left arm across your torso with your palm on your obliques, creating a right angle between your left forearm and upper arm.
- Exhale as you raise the side of your torso up, laterally flexing at the waist.
- Hold the contraction for a second, focusing on engaging your oblique muscles.
- Inhale as you slowly lower yourself back down to the starting position.
- Repeat the exercise for the recommended number of repetitions.
- Switch sides and repeat the exercise to target both sides of your obliques.
- If you are new to this exercise, it is best to perform it without any weights until you develop good form.
Weighted Ball Side Bend Safety Tips
- Start without weights: If you are new to the Weighted Ball Side Bend exercise, it is recommended to perform it without any weights until you have developed good form.
- Use proper form: Make sure to maintain proper form throughout the exercise to prevent any strain or injury. Keep your torso pressed against the exercise ball and your legs crossed and hanging from the ball.
- Choose the right weight: Once you have mastered the exercise without weights, gradually add weights to challenge yourself. Start with a lighter weight and gradually increase as you become stronger.
- Breathe properly: Remember to exhale while raising the side of your torso and inhale while lowering yourself back down. This will help you maintain control and stability during the exercise.
- Don’t rush: Take your time and perform the exercise in a slow and controlled manner. Avoid any jerky movements or swinging motions, as this can put unnecessary strain on your muscles and increase the risk of injury.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or intense pain, stop immediately and consult a medical professional.
- Alternate sides: Remember to switch sides and repeat the exercise to ensure balanced development of your oblique muscles.
- Consult a professional: If you are unsure about your ability to perform the Weighted Ball Side Bend exercise safely, it is always a good idea to
Incorporating Into Other Workouts
To incorporate the Weighted Ball Side Bend into your workouts, follow these steps:
1. Start by lying down on an exercise ball with the left side of your torso pressed against it. Ensure that your waist, hips, and shoulder are in contact with the ball.
2. Cross your legs and let them hang down from the ball, while keeping your feet on the floor.
3. Hold a weighted plate with your right hand directly to the right side of your head. Make sure the smooth side of the plate is resting against your head.
4. Place your left arm across your torso, with your palm on your obliques. Your left forearm and upper arm should form a right angle. This is your starting position.
5. Exhale and raise the side of your torso up by laterally flexing at the waist. This means you are bending sideways towards the right.
6. Hold the contraction for a second, feeling the tension in your oblique muscles.
7. Slowly lower yourself back down to the starting position while inhaling.
8. Repeat the exercise for the recommended number of repetitions.
9. Switch sides and repeat the exercise, this time with the weighted plate in your left hand and bending towards the left side.
10. If you are new to this exercise, it is advisable to perform it without any weights initially. This will help you develop good form and prevent any potential injuries.
Incorporating the Weighted Ball Side Bend into your workouts will help target your