Exercise guide
Weighted Ball Side Bend
The Weighted Ball Side Bend positions one side of the torso over an exercise ball and raises it through a lateral bending motion. The abdominals, particularly the oblique region, control the lift and return.
Training context
Benefits of the Weighted Ball Side Bend
The ball allows the torso to begin from a supported side-bent position, but it also increases the balance demand. Foot placement and ball size should allow the body to remain secure before weight is added.
Use a light load held against the chest rather than pressing a plate against the head. Complete the same controlled range on both sides.
Technique overview
Keep the hips and feet securely supported
Position the side of the torso over the ball and establish stable foot contact before beginning. Hold a light weight securely against the chest and lift the torso through a small side-bending range. Pause without twisting forward or backward, then lower under control. Stop if the feet slip or the ball rolls beneath the body.
Treat this as an overview and use a range, pace, and setup you can control.