Weighted Ball Side Bend

Core · Other

How to do it

Lie **on your side** over an exercise ball with your hip and flank supported and your feet braced on the floor, one in front of the other, so you do not roll. Hold a plate against your chest or behind your head. **Lower your side over the curve of the ball** until you feel the stretch and come up bending your torso, holding for a second. The ball gives you range below horizontal, which the floor cannot. The classic mistake is rolling onto your back as you rise: your body stays on its edge.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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