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Home » Exercise Guides » Core

Strengthen Your Core with Stability Ball Side Bend Exercise

How to do the stability ball side bend

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

The stability ball side bend is a core exercise but it works the obliques which assist with side flexion and rotation. Now, stability balls are great tools and they can allow you to provide more resistance to your exercises. And you can take them anywhere if you have a pump. So, you always have a way to challenge yourself, especially with your abdominal or core movements.

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The side bend is an ideal way to train the obliques in a natural movement and it’s a highly recommended exercise for oblique isolation. So, get yourself a stability ball and start prioritizing your obliques for core function and aesthetics.

Stability Ball Side Bend Details
Basic Information
Body Part
Core
Primary Muscles
Erector Spinae, Obliques, Quadratus lumborum, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Hip Flexors, Latissimus Dorsi, Serratus Anterior
Equipment
Stability Ball.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Rotation
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
EnduranceVaries
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Dumbbell Sumo Squat: Target Your Legs for Maximum Gains
  • Reverse Plank Exercise: Strengthen Glutes, Core, and More!
  • Lying Leg Curl: Master Form & Boost Hamstrings & Calves
  • Barbell Side Lunge: Target Your Legs for Maximum Strength

Exercise Instructions

  1. Lie on the stability ball so that you’re on your side.
  2. Then, cross your both arms on your chest and crunch upward while contracting your obliques.
  3. Lower yourself back until your body is aligned straight and complete the ideal number of reps.
  4. Now, switch sides and repeat the movement, then alternate between each side for sets.

Variations & Tips:

  • You can cross your arms on your chest or place your hands behind your head when performing the exercise.
  • Make sure the ball is fully inflated for optimal performance.
  • The stability ball side bend is a convenient and simple way to train the obliques effectively.
  • The obliques are important for lateral flexion, rotation, and they also play a role in protecting the spine.

Watch: How to do the stability ball side bend


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides
Previous Post

Decline Dumbbell Bench Press: Build Chest, Arms & Stability

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Twisting Hyperextension: Strengthen Your Back and Obliques

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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