Side bend on stability ball

Exercise overview

Primary muscle group: Core

Exercise type: Ball

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Lie on your side on a stability ball, positioning it under your lower waist and hip. Extend your legs, placing one in front of the other to maintain stability. Allow your upper body to drape over the surface of the ball. Place your hands behind your neck or head. Exhale while you flex your waist laterally and raise your upper body off the ball until you feel a mild stretch in your side. Hold the position for a count of two. Inhale as you slowly lower your upper body back to the starting position. Repeat for the prescribed number of repetitions, then switch to the opposite side.

Exercise ID: 00340

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Alignment: Keep your body in a straight line from your head to your toes to ensure you engage the correct muscles and avoid injury. Don't let your hips sag or push too far forward.
Use a Controlled Motion: Avoid using momentum to complete the exercise. Perform the side bend smoothly and deliberately to maximize muscle activation in your obliques.
Engage Your Core: Focus on tightening your core muscles throughout the movement. This helps in maintaining stability and balance on the ball.
Adjust the Ball Position: If you're struggling with balance or want to make the exercise easier, position the ball closer to your hips. For a greater challenge, position it closer to your midsection.
Breathe Properly: Inhale as you lower your torso towards the floor and exhale as you bring your body back to the starting position. Proper breathing will help you manage the intensity of the exercise.
Hand Placement: Keep one hand on your hip or extended along your body to help with balance, while the other hand should gently support your head. Avoid pulling on your neck to prevent strain.
Foot Position: Keep your legs straight and feet firmly planted on the ground. You can place your feet against a wall for extra stability if needed.
Increase Intensity Gradually: As you become more comfortable and stable on the ball, try holding a light dumbbell or medicine ball to increase the resistance and engage your muscles further.
Focus on Form Over Reps: Prioritize correct form and technique over the number of repetitions. Performing a few perfect repetitions is more beneficial than doing many with poor form.
Warm Up and Cool Down: Always start with a warm-up to prepare your muscles and finish with a cool-down to prevent soreness and enhance flexibility.

Exercise overview

Exercise tips and tricks

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