Seated Stability Ball Side Bend

ObliquesSwiss Ball

Target your obliques and lateral spine mobility while sitting on a stability ball, forcing your stabilizer muscles to work constantly.

How to do it

1Sit tall on the ball with feet wider than shoulder-width, planted firmly on the floor.

2Place your hands behind your head or on your thighs, pull your shoulders down, and straighten your back.

3Slowly flex your torso to one side by contracting your obliques.

4Pause for a second at the bottom without shifting your hips on the ball.

5Return to upright and repeat the bend on the opposite side.

Common mistakes

Twisting your torso forward or backward during the bend, shifting focus away from the obliques.

Letting the ball slide to the opposite side, losing control over the movement.

Jerking your torso, which places unnecessary strain on your lower back.

Breathing

Exhale as you bend to the side, and inhale as you return to center.

Make it harder or easier

To make it easier, place your feet against a wall for support; to make it harder, raise your arms overhead.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.