Weighted Side Bend (on Stability Ball)

Target muscle

Abs

Also works

Obliques, lower back

Equipment

Weighted

Body part

Waist

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The obliques and lower back work as secondary muscles. See all ab exercises or every weighted exercise.