Weighted Ball Side Bend
An intermediate isolation strength exercise that works the abs, using an exercise ball.
Starting position
End position
How to Do Weighted Ball Side Bend
- To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
- Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
- Raise the side of your torso up by laterally flexing at the waist while exhaling.
- Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
- Switch sides and repeat the exercise.
Muscles Worked
Alternatives to Weighted Ball Side Bend
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
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2
Bosu Ball Cable Crunch With Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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3
Dumbbell Side Bend
A beginner isolation strength exercise that works the abs, using dumbbells.
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4
Weighted Sit-Ups - With Bands
An intermediate isolation strength exercise that works the abs.
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5
Crunch - Legs On Exercise Ball
A beginner isolation strength exercise that works the abs, needing no equipment.
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6
One-Arm High-Pulley Cable Side Bends
A beginner isolation strength exercise that works the abs, using a cable machine.
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7
One-Arm Medicine Ball Slam
A beginner compound strength exercise that works the abs, using a medicine ball.
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8
Weighted Crunches
A beginner isolation strength exercise that works the abs, using a medicine ball.
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9
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
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10
Ab Roller
An intermediate compound strength exercise that works the abs.
Frequently Asked Questions
What muscles do weighted ball side bend work?
Weighted Ball Side Bend primarily works the abs.
What equipment do I need for weighted ball side bend?
Weighted Ball Side Bend uses exercise ball.
Weighted Ball Side Bend: is it suitable for beginners?
Weighted Ball Side Bend is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of weighted ball side bend?
Barbell Side Bend, Bosu Ball Cable Crunch With Side Bends, Dumbbell Side Bend train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my weighted ball side bend reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; weighted ball side bend can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Weighted Ball Side Bend with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.