Core / Intermediate / Isolation (single joint)

Weighted Stability Ball Side Bend

Lying sideways over a stability ball holding a weight at the head, bend the torso up to train the obliques.

At a glance

Primary

Obliques

Secondary

Abs, Lower back (erectors), Hip abductors (glute med)

Equipment

Stability ball, Dumbbells

Movement pattern

Side bend

Level

Intermediate

Type

Core, Isolation (single joint), Balance / unstable

How to do it

1. Lie sideways over a stability ball with your feet staggered on the floor.
2. Hold a weight against the side of your head.
3. Lower your upper body sideways over the ball.
4. Raise your torso up sideways by contracting your obliques, then lower slowly.

Tips

• Brace your feet against a wall if needed.
• Do not twist forward.

Common mistakes

• ✗ Holding weights in both hands.

  Why it hurts: The weights cancel out and you just flex the spine side to side.

  ✓ Instead: Hold one weight, bend slowly to the side and return by pulling up with the opposite obliques.

• ✗ Twisting or leaning forward while bending.

  Why it hurts: Combined side bending and rotation loads the discs.

  ✓ Instead: Move only sideways, as if between two panes of glass.

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