VitaFitballIntermedio

Weighted Ball Side Bend

Lie with one side of your torso on the ball, hold a plate beside your head, and rise by flexing laterally at the waist. Work both sides.

Sequenza

01 · position
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
02 · weight
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.
03 · start
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.
04 · side raise
Raise the side of your torso up by laterally flexing at the waist while exhaling.
05 · hold and lower
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
06 · repeat
Repeat for the recommended amount of repetitions.
07 · switch sides
Switch sides and repeat the exercise.