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Side Bends - Fitball

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Side Bend Ball

                                                       
Primary Muscles:

Obliques,abdominals,hip and leg muscles and spinal erectors

side muscles

SecondaryMuscles:
Core Muscles

Difficulty Level: (2/10)

scale 2

Repetitions:
     • 10-15 Reps - General toning

Instructions

  • This exercise works your obliques situated at the sides of your abdomen.

  • Take a weight in each hand and hold either side of the body with palms facing inwards (toward the body).

  • Sit on the ball with feet shoulder width apart and slowly bend to the side until you feel a stretch in the opposing side of the waist (obliques).

  • Return to the start position in a controlled manner and bend to the opposite side to work the other side of the body

  • Continue smooth controlled movements for the required repetitions.

Teaching Points
  • Ensure you bend to the side only and not forward or back.

  • When performing the exercise do not speed up with repetitions, the action needs to be slow and controlled with no jolting, moving through the start position without stopping.

 

Adaptations
  • Perform the exercise seated
Progressions
  • Increase weight
  • Decrease repetition speed