Side Bend - Weighted Ball

Recommendations: 1-3 Sets, 10-15 Reps, 10-20 Wght

Intermediate Obliques Abdominals Lower Back Strength Plate Fitness Ball Pull Gym

Purpose: This exercise works the oblique muscles (side of the waist).

Benefits: Side bends are a great way to work your oblique muscles, an often forgotten area which is essential for toned, six-pack abs

Lie on a exercise ball on your left side, using the hips, waist and shoulder. Place the sides of your feet on the floor, one foot slightly forward and one leg slightly back for stability. Place the plate, smooth side down, on the right side of the head. The left arm is placed across the torso so that your left hand touches the right oblique. This is your starting position. Slowly lift the torso up by flexing the waist. Exhale during this movement. Hold the position briefly (about 1-2 seconds). Return to the starting position while inhaling. Repeat for the required number of repetitions. Lie on a exercise ball on your right side, using the hips, waist and shoulder. Place the sides of your feet on the floor, one foot slightly forward and one leg slightly back for stability. Place the plate, smooth side down, on the left side of the head. The right arm is placed across the torso so that your right hand touches the left oblique. This is your starting position. Slowly lift the torso up by flexing the waist. Exhale during this movement. Hold the position briefly (about 1-2 seconds). Return to the starting position while inhaling. Repeat for the required number of repetitions.

The abdominals consist of the abs and the obliques. The obliques and upper abs are both involved in to movements to the side. Barbell side bend exercises are simple enough that virtually anyone can use this technique safely and easily, either at home or at the gym.