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Weighted Ball Side Bend 101 Video Tutorial

Gym Main Variation Core Exercise

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Weighted Ball Side Bend
Weighted Ball Side Bend

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Exercise Ball

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The weighted ball side bend is an exercise targeting the abdominal muscles, specifically the obliques. The ball adds resistance and helps to create a more intense contraction of the obliques. This exercise can be performed with a variety of weights, depending on your fitness level. To perform the weighted ball side bend, start by lying on your side with your knees bent and your feet flat on the floor. Hold a weighted ball in your hand and extend your arm up towards the ceiling. Keeping your core engaged, slowly lower the ball down towards the floor, then bring it back up to the starting position. Repeat this movement for 10-12 repetitions on each side.

How to Perform

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Tips

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How Not to Perform

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Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

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