Ballerina Side Bends
Ballerina Side Bends Exercise Description
Ballerina Side Bends on a stability ball train controlled lateral flexion of the trunk in the frontal plane. The movement primarily targets the external and internal obliques and quadratus lumborum, with the erector spinae, multifidi, and transverse abdominis contributing to spinal stabilization. The ball supports the torso and permits a smooth, comfortable arc of motion when you keep the spine long and the pelvis and shoulders stacked. Expect a strong challenge to side-to-side trunk control as you resist rotation and maintain alignment throughout the range. Emphasize steady breathing, a light abdominal brace, and precise, no‑momentum reps to keep the load on the lateral trunk muscles and off the neck and lower back.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Quadratus Lumborum
- Assisting Muscles: Internal Obliques
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Stability Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Ballerina Side Bends Exercise
‘- Place the ball beside a wall for foot support.
– Lie sideways over the ball with the lower hip and ribs centered on the apex.
– Walk your feet out and extend your legs; stack or stagger them, wedging the feet lightly against the wall.
– Align ankle–hip–shoulder–ear in one long line; stack pelvis and shoulders.
– Set a light abdominal brace; keep a neutral neck. Cross arms over chest or place fingertips at temples (do not pull on the head).
– Start slightly lengthened over the ball.
– Exhale and laterally flex the trunk, lifting the ribcage away from the ball until the torso aligns with the legs; keep hips steady and avoid rotation.
– Pause briefly, then inhale and lower under control to a comfortable depth without collapsing into the ball.
– Maintain constant contact with the ball, eyes forward, and smooth, controlled motion.
– To exit, walk the feet in and sit up before stepping away.
Ballerina Side Bends Tips
‘- Place the stability ball beside a wall so you can use the wall for light foot support.
– Center your lower hip and ribs over the top of the ball before walking your feet out.
– Extend your legs and lightly wedge your feet against the wall, with legs either stacked or staggered.
– Align ankle, hip, shoulder, and ear in one long line, keeping pelvis and shoulders stacked.
– Set a light abdominal brace and maintain a neutral neck throughout the movement.
– Cross your arms over your chest or place fingertips at your temples without pulling on your head.
– Begin slightly lengthened over the ball to allow a smooth arc of motion.
– As you exhale, laterally flex the trunk and lift the ribcage until your torso lines up with your legs, keeping the hips steady.
– Avoid rotation as you move, maintaining side-to-side alignment and constant contact with the ball.
– Inhale as you lower under control to a comfortable depth without collapsing into the ball, using smooth, no‑momentum reps.
Ballerina Side Bends Beginner Introduction
Ballerina Side Bends on a stability ball offer a graceful way to challenge side-to-side trunk strength using a stability ball and wall for support. The body rests sideways over the highest point of the ball, with the legs extended and the feet often lightly braced on a wall, creating a long, aligned shape from ankles to head. From this position, the torso moves in a smooth side-bending arc, with the ball providing a cushioned surface that guides the range of motion.
This controlled side bend emphasizes the side abs, deep core muscles, and the side of the lower back, with help from the lower back and other stabilizers along the spine. The movement theme is precision rather than speed: steady breathing, gentle abdominal tension, and calm posture help direct the effort into the waist area instead of the neck or lower back. Because the body shifts up and down while staying connected to the ball, the exercise highlights trunk stability, alignment of hips and shoulders, and resistance to unwanted twisting.