Stability ball, Swiss ball, exercise ball, physio ball...whatever you call this popular core training tool, the stability ball can be a great addition to your exercise routine. Whether training your obliques or any other muscle of your core, the stability ball offers variety and challenge. The oblique muscles on the sides of your stomach are targeted through spinal flexion and torso rotation, two movements that can be done with the stability ball.
Stability Ball Side Crunch
A side crunch takes the popular spinal flexion exercise, the crunch, and turns it on its side. Instead of flexing your spine forward to bring your ribs toward your hips, the side crunch has you laterally flexing your spine to bring one shoulder toward the side of your hip. This movement targets your obliques and, in the case of the stability ball crunch, is performed lying sideways on the ball.
Kneel on the floor and roll the ball against your left hip. Lie your body onto the ball and position your right shoulder in line with your left. Place both hands behind your head with your elbows bent. The left elbow points toward the floor and the right points directly toward the ceiling. Straighten your right leg and place your right foot flat on the floor. Then bend your torso as you lift it toward the ceiling, reducing the distance between your right shoulder and hip. Lie back down to complete a side crunch. Repeat on the other side.
Stability Ball Rotation
The stability ball rotation exercise works your internal and external oblique muscles, as well as the quadratus lumborum muscle of the hips. The inner thighs also work to hold the stability ball between your legs.
Lie face up on the floor and squeeze a ball between your calves. Bring your legs up straight toward the ceiling so your feet are positioned above your hips. Extend your arms straight at your sides so they are in line with the sides of your shoulders. Squeeze your abs. This is the starting position. Then, lower the ball toward the left as low as you can control. The upper and middle part of your back stay pressed into the floor but the hips will rotate. Repeat to the right.
Stability Ball Oblique Cable Crunches
The stability ball oblique cable crunch exercise uses a stability ball and a cable machine to strengthen the oblique muscles. This exercise involves rotation of the upper body to work the obliques.
Place a ball in front of a cable machine with a rope attached to the middle pulley. Lie on the ball with your head close to the machine and your feet on the floor with your knees bent. Begin with your torso parallel to the floor and hold the ends of the rope on top of your shoulders with your elbows bent. Raise your head and shoulders and twist your torso to the right. Return to the starting position and then crunch up and twist to the right.
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