Weighted Ball Side Bend
How to do the Weighted Ball Side Bend with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
—
Exercise Ball
How to do the Weighted Ball Side Bend
- 1
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 2
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.
- 3
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.
- 4
Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
- 7
Switch sides and repeat the exercise.
Log it, see it on your body.
Every Weighted Ball Side Bend set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |