How to do the Weighted Side Bend (on Stability Ball)
Weighted Side Bend (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using weighted, it falls under the balance category. Secondary muscles engaged include Obliques and Lower Back.
Weighted Side Bend (on Stability Ball) demonstration · © GymiaFit
Weighted Side Bend (on Stability Ball) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Lower Back
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Side Bend (on Stability Ball) step by step
- 1Sit on a stability ball with your feet shoulder-width apart and flat on the ground.
- 2Hold a weight in one hand and place your other hand on your hip.
- 3Engage your core and slowly bend sideways towards the weighted side, keeping your back straight.
- 4Pause for a moment at the bottom, then slowly return to the starting position.
- 5Repeat for the desired number of repetitions, then switch sides.
Weighted Side Bend (on Stability Ball) — questions
What muscles does the Weighted Side Bend (on Stability Ball) work?
The Weighted Side Bend (on Stability Ball) primarily targets the Abs. It also recruits the Obliques, Lower Back as secondary movers.
What equipment do I need for the Weighted Side Bend (on Stability Ball)?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Side Bend (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Side Bend (on Stability Ball)?
Otis Up, Weighted Crunch, Weighted Decline Sit-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Side Bend (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.