Appears in642 Workouts*

Side-Bend Weighted

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

Mr. Grey Smith
Mr. Grey Smith
@JustHim_wo_you

Required Equipment

Dumbbells thumbnail
Dumbbells
Exercise Ball thumbnail
Exercise Ball
Weight Plates thumbnail
Weight Plates

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.