Ball Side Crunches or Bends

How to do the Ball Side Crunches or Bends

Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over your head. While completely relaxed pull up with your abdominals and obliques until you cannot go any further and return to a full stretch.

Spotter Information:
Not needed.

These are the muscles , equipment and categories of this exercise.

PRIMARY: Obliques
Abdominal
Belly
Stomach
Isolation
Calisthenics

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight Lifted	Average Reps	One Rep Max Average
16.2 lbs	14.3	22.3 lbs

What is a good starting weight?

Based on an average weight lifted of 16.2 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 8 lbs and aim for 12-15 reps.

Alternatives

Cable Side Bends

Dumbbell Side Bends

Side Bridge

Workouts Plans with Ball Side Crunches or Bends
Purpose	Type	Level
Off Season Wrestling Program Workout Routine	Sport Specific	Advanced
Obliques Workout Routine	Muscle Specific	Intermediate
Off Season Wrestling Workout Routine	Muscular Definition	Advanced
Brad Pitt Workout Workout Routine	Muscular Definition	Advanced
Off-Season Football (week 1) Workout Routine	Sport Specific	Intermediate
Mark Wahlberg Workout Routine	Hypertrophy	Advanced
Core Strength Workout Routine	Muscle Specific	Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.