Weighted Ball Side Bend
IntermediateExercise ballIsolationPullStrength
How to do it
- To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 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.
- 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.
- Raise the side of your torso up by laterally flexing at the waist while exhaling.
- Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- Switch sides and repeat the exercise.
Muscles worked
Primary:Abdominals
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More abdominals exercises
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.