Weighted Ball Side Bend

a.k.a. Oblique Crunch

Differentiation: Mechanics

This variation of a Side Bend is unique. Here is how: you lay on your side on a Swiss ball. This position requires you to engage your entire core to maintain balance. You also hold a weight plate at your head. This position increases the resistance. This position also helps target and develop your oblique muscles. Finally, you perform reps on one side for a full set, | then switch positions to your other side. Working individual sides allows you to focus intently on each individual side of your obliques.

Starting Position

To get into starting position, do this...

1) Obtain a stability ball.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Obtain an Olympic plate.

4) Lie on your side on the exercise ball...

5) ...so your waist and side of your torso rest on the ball.

6) ...and position your feet on the floor.

7) Hold the plate against the side of your head on the side that faces upward.

8) Place the other arm at a 45-degree angle, across your core,

9) ...and onto your opposite oblique muscle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you raise the side of your head and torso upward at the waist.

3) Hold this position for a count of one second.

4) Inhale while you lower your torso back to starting position using a slow and controlled movement.

5) Repeat for a full set.

6) Repeat reps for a full set with the other side of your body against the ball.

Proper Form

Pay special attention to following proper form by...

Keep your head and neck straight when lowering your upper body.

Your upper body should not bend forward or backward at the waist.

Be sure to contract your abs during every rep so you properly engage your core.

Gear Advice

To perform this exercise, you will need a Stability Ball (also called a balance ball or yoga ball). If your gym does not offer stability balls or if you want to perform this exercise at home, we have listed a link below to Gaiam brand Balance Ball Beginner Kit - which you can order from Amazon dot com. You take this with you to the gym.

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