A Kneeling Oblique Crunch

Many abdominal exercises are performed from a face-up position. Dr. Len Kravitz, associate exercise science professor at the University of New Mexico, reminds those looking to tone their cores that all muscles need variety in movement to respond with improved strength and tone. A kneeling position to strengthen the sides of your stomach is a useful exercise option. This position makes good use of many resistance training tools.

Obliques

The oblique muscles are located on the sides of your stomach. The internal and external obliques are positioned on opposite diagonal lines. When you twist or bend, the obliques contract to control the movement and protect your spine. The obliques also contract as stabilizers during most abdominal crunch movements. When you shorten the distance between your ribs and your hips, the obliques contract. Repetitive shortening of these muscles to fatigue the muscle tissue requires a response from the muscle cells. This process tones and strengthens your obliques.

Medicine Ball

Use a medicine ball to perform a kneeling hay bailer to improve your obliques. Place an exercise mat or rolled-up towel on the floor underneath your knees for comfort. Kneel on your right knee. Bend your left knee and place your left foot on the floor approximately 2 feet in front of your right knee, but keep your left foot in line with your left hip. Hold a medicine ball in your palms with your arms straight toward your right hip. Tighten your stomach and keep your back straight. Exhale and lift the medicine ball with your straight arms toward your left shoulder. Keep your chest square and do not rotate your torso, but aim to lift the ball behind your left shoulder. Inhale and slowly lower the ball to your right hip. Complete your desired number of repetitions and then perform the exercise with the opposite stance and toward your right shoulder.

Cable Machine

Kneeling crunches use a cable machine and weight plates to improve your obliques. Select a light weight by placing the pin in the weight stack. Connect a rope handle to the top of a cable machine at the gym. Hold an end of the rope in each hand. Face the weight stack. Kneel and bend your elbows to bring your hands behind your head, but not against your head. Exhale and bend forward from your waist as you pull down on the rope. Inhale and return to an upright position. Use a range of motion that is comfortable for your back. Only bend forward to a position that does not create stress in your spine.

Stability Ball

An exercise stability ball is a useful tool for a kneeling oblique crunch. Place a stability ball on the floor. Kneel and position your right hip closest to the ball. Shift your hips to the right until you touch the ball. Straighten your left leg out to your side and rest the right side of your body on the ball. Place your right hand on top of the ball or behind your head with your elbow bent out to your side. Place your left hand behind your head with your elbow bent out to the side. Exhale and bring your left lower ribs toward your left hip as you lift your torso off the ball. Inhale and lower to start position.