Side-Bend Weighted
Sculpt your obliques with Side-Bend Weighted! Strengthen your core and improve flexibility. Start slow and feel the burn.

Required Equipment



Muscle Groups
Primary
Secondary
Instructions
Weighted Side Bend
- An exercise ball or a sturdy mat
1. Starting Position:
- Begin by sitting or kneeling on the floor next to the exercise ball, keeping your feet planted on the ground.
- Hold a dumbbell or weight plate in one hand. You can rest the other hand on your hip or extended beside you for stability.
2. Positioning:
- Lean your body toward the exercise ball while keeping your feet stable.
- Position the exercise ball under your hip for support, ensuring it is secure and won't roll away.
3. Movement:
- With a straight back, slowly lower your torso toward the exercise ball, allowing the weight in your hand to naturally move towards the floor.
- As you lean, engage your core muscles to maintain stability.
- Lower your torso until you feel a stretch in your side, then pause for a moment.
4. Return to Starting Position:
- Press through your hip and engage your side muscles to return your torso to the upright position.
- Do not use momentum; focus on the controlled movement to effectively work your oblique muscles.
5. Repetitions:
- Perform the movement for 10-15 repetitions on one side, then switch the weight to the other hand and repeat on the opposite side.
Tips for Beginners:
- Start with a light weight to master the movement before progressing to heavier weights.
- Maintain a steady breathing pattern; exhale as you lower and inhale as you return to the starting position.
- Ensure your movements are slow and controlled to avoid strain and maximize muscle engagement.
Safety Precautions:
- If you feel any discomfort or pain during the exercise, stop and rest.
- Consult with a fitness professional if you’re unsure about your form or the use of weights.