The Best Ball Exercises For Obliques

Your abdominal muscles comprise the transverse abdominis, rectus abdominis and internal and external obliques. The internal obliques work in conjunction with the transversus to maintain good posture and laterally flex your spine. Your external obliques are situated over the internal obliques and are also responsible for lateral flexion of the spine and trunk rotation. You can perform a number of effective exercises for your obliques on an exercise ball, ranging from fundamental to advanced.

Lateral Crunch

The lateral crunch is a fundamental oblique ball exercise. Kneel next to the ball, with your forearm on top of the ball to steady yourself. Lean your hip against the side of the ball as you step your leg straight out for support and shift your weight into the ball. Find your balance and place your hands behind your head, keeping your elbows wide. If you find it difficult to maintain your balance, extend your inside arm so it drapes over the ball. Perform a lateral, or side, crunch by bringing your ribcage toward your hip. Keep the movement small and controlled in both directions.

Prone Skiers

Prone skiers targets your obliques in addition to your abdominal, back, hip, shoulder and arm muscles. Drape yourself in a prone position with your hips over the ball, your hands flat on the floor and your toes tucked behind you. Walk your hands forward until the ball is under your ankles. Place your hands directly under your shoulders. Set your abs and draw your knees toward your chest, pulling the ball in. Extend your legs back out. Keep your knees together and draw them toward your left shoulder. Extend your legs out, draw your knees back toward your chest; extend and then draw your knees to your right shoulder. Keep it continuous, moving side-center-side.

Back Bridge with Rotation

The back bridge with rotation is an advanced-level oblique exercise that both requires and develops superior core stabilization. From a seated position, slowly walk your feet forward, simultaneously reclining your torso back until only your shoulders are on the ball. Keep your trunk rigid and your feet parallel, slightly wider than hip-width. Make two fists and place your knuckles together over your chest, so your elbows are wide. Initiating the movement from your obliques on the left, rotate your trunk, lifting your right shoulder off the ball and shifting your weight into your left shoulder and outside arm. The ball will move, so keep your weight pressed into it to keep it underneath you. Alternate from side to side until you can't maintain proper form.

Front Bridge with Rotation

The front bridge with rotation is another advanced-level exercise that develops muscular strength as well as stability. Begin with your abdomen draped over the ball. Walk your hands forward until the ball is under your ankles, and your body is in pushup position: hands under shoulders, abdominal muscles engaged, and hips, back and head in a straight line. Lift one leg a couple of inches off the ball. Rotate your hips, moving them from a parallel position to the floor until they’re vertical, taking your lifted leg to the top side. Drive the movement with the obliques opposite to your raised leg. Keep your arms straight throughout the exercise to avoid back strain. Alternate sides until you can no longer maintain good form.