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Weighted Side Bend (on stability ball)

Weighted Side Bend (on stability ball)

The Weighted Side Bend on a stability ball is an effective exercise that targets your obliques, helping to strengthen and tone your waistline. This exercise is ideal for those looking to develop strong core muscles while improving balance and stability. By adding weights to the exercise, you can further challenge your muscles and enhance the effectiveness of the movement. Performing the Weighted Side Bend involves sitting on a stability ball with proper posture and holding a dumbbell or a weighted plate in one hand. The stability ball adds an element of instability, forcing your core muscles to engage and work harder to maintain balance. As you lean to the side, using your oblique muscles, you'll feel a deep stretch along the opposite side of your body, while engaging the muscles on the side you're leaning towards. Due to the unstable nature of the stability ball, this exercise not only targets the obliques but also engages the muscles of your hips, lower back, and shoulders to maintain proper form. It's important to maintain control and engage your core throughout the movement to avoid any jerky or uncontrolled motions. Remember to start with a weight that challenges you but still allows you to maintain proper form. Gradually increase the weight as you become comfortable with the exercise. Adding this exercise to your fitness routine can help improve your overall core strength, stability, and posture.


  • Start by positioning a stability ball on the floor and stand next to it.
  • Hold a dumbbell in one hand with your arm fully extended down by your side.
  • Place your other hand on top of the stability ball for support.
  • Engage your core and lift the dumbbell towards the ceiling, bending your torso to the side.
  • Keep your back straight and your feet firmly planted on the ground.
  • Lower the dumbbell back to the starting position in a controlled manner.
  • Complete the desired number of repetitions and then switch sides to work the other side of your body.

Tips & Tricks

  • Keep your core engaged throughout the movement to maintain stability and maximize effectiveness.
  • Focus on using your oblique muscles to initiate the movement, rather than relying on momentum.
  • Start with lighter weights and gradually increase the resistance as you get stronger.
  • Perform the exercise in a slow and controlled manner, avoiding any jerking or swinging motions.
  • For increased difficulty, try performing the exercise on an unstable surface such as a Bosu ball.
  • Remember to breathe properly during the exercise, inhaling on the way down and exhaling on the way up.
  • Don't forget to stretch your oblique muscles before and after the exercise to prevent tightness and promote flexibility.
  • To avoid strain on your neck, keep your head aligned with your spine throughout the movement.
  • If you're new to this exercise, consider seeking guidance from a qualified fitness professional to ensure proper form and technique.

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