Weighted Ball Side Bend

An intermediate strength exercise for the abs, done with an exercise ball.

Movement guide

Weighted Ball Side Bend

Demand · source-assignedMedium (unreviewed)

Equipment requiredExercise ball

Muscle focusAbs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell Side Bend demonstrated on the 3D figure

3D demoBarbell Side BendBeginner · A barbell

Similar move, beginner grade.

This move

Weighted Ball Side BendIntermediate · Exercise ball

Intermediate grade (source-assigned).

Harder option

Ab wheel rollout from the knees demonstrated on the 3D figure

3D demoAb wheel rollout from the kneesAdvanced · An ab wheel

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
Raise the side of your torso up by laterally flexing at the waist while exhaling.
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
Switch sides and repeat the exercise.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

Exercise ball

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dumbbell side bend demonstrated on the 3D figure

3D demoDumbbell side bendIntermediate · A dumbbell

Bicycle crunch demonstrated on the 3D figure

3D demoBicycle crunchIntermediate · No equipment

3D demoBird dogBeginner · No equipment

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Captain's chair knee raise demonstrated on the 3D figure

3D demoCaptain's chair knee raiseIntermediate · Other / check instructions

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Questions people ask

What muscles does the Weighted Ball Side Bend work?

Mainly the abs.

What equipment do I need for the Weighted Ball Side Bend?

Exercise ball.

Is the Weighted Ball Side Bend good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Barbell Side Bend.

What is an easier alternative to the Weighted Ball Side Bend?

Try the Barbell Side Bend. It works similar muscles at a lower grade.

How do I make the Weighted Ball Side Bend harder?

Progress to the Ab wheel rollout from the knees, or add load, range or slower lowering once your form is solid.