Weighted Side Bend (on stability ball)

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Weighted Side Bend (on stability ball)

Instructions

Preparation

Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board. Hold weight behind or above head.

Execution

Raise side of torso up by laterally flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side.

Comments

Exercise can be performed without added weight until more resistance is needed. Movement can also be made easier by positioning hip low on ball. In contrast, exercise can be made more challenging by positioning hip higher on ball. In which case, feet may be placed against base of wall for stability. See alternative form. Also see Spot Reduction Myth and Arm Position During Waist Exercises.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

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