The obliques are the muscles that run on either side of your abdomen. They have two parts: the external obliques and the internal obliques. Together, they support your spine and aid in rotating your body. Individually, the obliques draw the shoulder down and bend you sideways. Keeping your obliques strong not only creates an attractive abdomen, especially if you're pursuing a six-pack, but also minimizes potential injury when twisting. A stability ball is a perfect accompaniment to working out your obliques, as the ball aids in finding the right position to isolate and challenge the muscle.
Crunches
Basic crunches on the stability ball are a great beginning exercise. They help you get used to the movement and control you need to work with a stability ball. They also work your main stomach muscles, as well as the obliques.
Sit on the ball and roll down so that your lower back is comfortable against the ball. Keep your feet flat on the floor, with the weight evenly balanced. You can try various foot positions as you progress, but start with your feet hip-width apart. Clasp your hands behind your head, being careful not to pull on your neck. Tighten your abdomen to support your back and slowly lift. If you find this uncomfortable, roll the ball higher on your back to limit the amount your lifting. Alternately, cross your arms over your chest to minimize the weight you are lifting. Return to starting to complete one repetition. Complete as many as is comfortable, aiming to increase by five per day.
As you gain strength, try moving your feet closer together to add to the challenge. additionally, you can hold a light weight on your chest to increase the challenge.
Twist
This exercise is also called the "Russian twist" by some instructors. It targets the obliques, as well as the major muscles in the abdomen. If you struggle with back issues, work slowly and carefully. While this exercise strengthens the erector muscles along the spine, which can help maintain spine strength, stop if this exercise feels uncomfortable.
Sit on your stability ball and roll down until your upper back and shoulders rest on the ball. Keep your feet flat on the floor and hip-width apart. Lift your hips so that your knees are bent to a 90-degree angle and your spine is flat and neutral. Bring your arms up so that they are extending straight from your shoulders. Clasp your hands together. Draw in your abdomen to support your back and draw your shoulder blades together. Slowly rotate to one side, keeping your feet flat on the ground and your hips lifted to support the exercise. Rotate slowly to the other side. This is one repetition. Complete as many as is comfortable.
If you find the ball becomes unwieldy, or if it is too difficult to keep your form while learning this exercise and fussing with the ball, ask a partner to trap the ball for you while rotating or use a corner of the gym or exercise room to wedge the ball.
Knee Tucks
Knee tucks on a stability ball are challenging, so work carefully on form if you are just starting out. They work your obliques and your entire abdomen, as well as your quadriceps, so anticipate a slight rise in heart rate as you're working these major muscle groups. Complete as many repetitions as is comfortable, aiming to increase by one repetition a day.
Lying face forward on the ball, walk forward with your abdomen held tight, until the ball is at the top of your thighs, keeping your palms flat on the ground. Draw your belly button towards your spine to support your back and draw your shoulder blades together. Inhale and draw your legs under your body, raising your bottom high, until the ball is under your tucked body and you are resting with your calves on top of the ball, palms still flat on the ground. Roll the ball back to the top of your thighs to complete one repetition.
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