PlanWorkouts

Exercise 0850 · REF 6bOA1Oi

Weighted Side Bend (on Stability Ball) exercise animation

Weighted Side Bend (on Stability Ball)

Category
Waist
Equipment
Weighted
Target
Abs

Side bends done over a stability ball extend the range of motion for the obliques beyond what a standing side bend allows, similar to how the ball extends range on a crunch. Adding weight in the top hand increases the load on the working side. It's a targeted oblique exercise, not a spinal strength builder — keep the range controlled and avoid overextending at either end.

How to Do the Weighted Side Bend (on Stability Ball)

  1. Sit on a stability ball with your feet shoulder-width apart and flat on the ground.
  2. Hold a weight in one hand and place your other hand on your hip.
  3. Engage your core and slowly bend sideways towards the weighted side, keeping your back straight.
  4. Pause for a moment at the bottom, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Weighted Side Bend (on Stability Ball) primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have weighted? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Weighted Side Bend (on Stability Ball) work?
The Weighted Side Bend (on Stability Ball) primarily targets the abs, with the obliques and lower back assisting.
What equipment do I need for the Weighted Side Bend (on Stability Ball)?
The Weighted Side Bend (on Stability Ball) is done with a weighted.
What's a good alternative to the Weighted Side Bend (on Stability Ball)?
If you don't have access to a weighted, the 3/4 Sit-Up targets the same abs using body weight instead.