Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the weighted ball side bend, including tips, variations, and the muscle groups it targets.
Instructions
- To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball. for best results.
- 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. for best results.
- 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. for best results.
- Raise the side of your torso up by laterally flexing at the waist while exhaling. for best results.
- Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.
- Switch sides and repeat the exercise. for best results.