Side Bend (on stability ball)

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Side Bend (on stability ball)

Instructions

Preparation

Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board.

Execution

Raise side of torso up by lateral flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side.

Comments

See alternative form. Also see Spot Reduction Myth and Arm Position During Waist Exercises.

Easier

Movement can be made easier by positioning hip low on ball. For less resistance, place upper arm over hip.

Harder

Exercise can be made more challenging by positioning hip higher on ball. In which case, feet may be placed against base of wall for stability. Movement can also be performed with added weight.

 

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

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