Weighted Ball Side Bend

How to do the Weighted Ball Side Bend

1
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
2
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
3
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
4
Raise the side of your torso up by laterally flexing at the waist while exhaling.
5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
6
Repeat for the recommended amount of repetitions.
7
Switch sides and repeat the exercise.