Stability Ball Side Bend
A side-lying lateral crunch over a stability ball, lifting the torso sideways from a stretched start. The ball lets the obliques work through a longer range than a floor side crunch; hold a plate by your head to progress.
Primary muscles
- Obliques
Secondary muscles
- Transverse Abdominis
- Lower Back (Erector Spinae)
- Gluteus Medius
- Sets
- 2–3
- Reps
- 10–15 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Lie sideways over a stability ball with your waist and hip on it, feet staggered wide on the floor or braced against a wall, and hands lightly behind your head.
Let your top side stretch as your torso drapes over the ball.
Lift your torso sideways by crunching your top ribs toward your hip.
Pause at the top for a second.
Lower slowly back over the ball; complete the set, then switch sides.
Breathing: Exhale as you lift, inhale as you lower.
Coaching tips
Bend straight sideways
Feet wide for balance
Don't pull on the head
Common mistakes
Rolling forward or back instead of bending sideways
Pulling the head with the hands
Bouncing out of the bottom
Safety notes
Brace your feet against a wall if you feel unstable, and use a properly inflated ball.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.