Weighted Ball Side Bend

Abdominals

Weighted Ball Side Bend

LevelIntermediate EquipmentExercise ball MechanicIsolation ForcePull

A sideways bend over an exercise ball while holding a weight, strengthening the obliques.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on your side across an exercise ball with the ball under your waist and your feet wedged against a wall or the floor.
2Hold a weight plate against your chest or at the back of your head.

How to perform

1Let your upper body sink sideways over the ball under control.
2Raise your torso back up by contracting the muscles along your side.
3Reach a straight line or just past it.
4Do all your reps, then roll to the other side.