Exercise Comparison
3/4 Sit-Up vs Weighted Ball Side Bend
Side-by-Side
Muscle Analysis
Shared
Instructions
3/4 Sit-Up
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
Flex your hips and spine to raise your torso toward your knees.
At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
Repeat for the recommended amount of repetitions.
Weighted Ball Side Bend
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
Raise the side of your torso up by laterally flexing at the waist while exhaling.
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Switch sides and repeat the exercise.
Verdict
Both exercises target the abdominals. 3/4 Sit-Up is a beginner exercise using bodyweight, while Weighted Ball Side Bend is intermediate and uses exercise ball. Choose 3/4 Sit-Up if you're looking for a more accessible option, or Weighted Ball Side Bend for a greater challenge. 3/4 Sit-Up is a compound movement working multiple joints, making it better for overall strength. Weighted Ball Side Bend isolates the target muscle for focused development.