Exercise Ball Oblique Crunch 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Oblique Crunch is a core-focused exercise that primarily targets the oblique muscles while engaging the abs as secondary stabilizers. Performed on an exercise ball, it allows for a greater range of motion and enhances muscle activation by supporting the lower back and promoting proper spinal alignment. The movement involves a controlled crunching motion with a twisting component, emphasizing lateral contraction of the obliques and improving overall core strength, stability, and rotational control.
How to Perform
Sit on an exercise ball with your feet flat on the floor, about hip-width apart, and knees bent at 90 degrees.
Walk your feet forward slowly, allowing the ball to roll under your lower back until your lower and mid-back are supported.
Place your hands lightly behind your head or crossed over your chest, keeping your elbows wide.
Engage your core by pulling your navel toward your spine and maintaining a neutral spine position.
Slowly lift your upper body in a twisting motion toward one side, contracting the oblique on that side while keeping your lower back stable on the ball.
Pause briefly at the top of the crunch, focusing on squeezing the oblique muscles.
Lower your torso back to the starting position with control, avoiding letting your back arch excessively.
Repeat the movement on the opposite side, alternating sides for the desired number of repetitions.
Maintain steady breathing throughout, exhaling during the crunch and inhaling as you return to the start.
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Tips
Keep your core engaged throughout the movement to maximize oblique activation.
Avoid pulling on your neck with your hands to prevent strain.
Focus on controlled twisting rather than using momentum.
Maintain your lower back in contact with the ball for stability.
Exhale during the crunch and inhale when returning to the starting position.
Keep your feet firmly planted to maintain balance on the ball.
Perform slow and deliberate repetitions to fully engage the obliques.
Do not let your shoulders drop too low off the ball, which can reduce effectiveness.
Adjust the ball position to suit your range of motion and comfort.
Limit the range of motion if you feel any lower back discomfort.
How Not to Perform
Do not jerk or twist your torso violently; avoid using momentum.
Do not pull on your neck or head with your hands.
Do not let your lower back arch off the ball excessively.
Do not lift your feet off the floor or lose balance.
Do not perform rapid, uncontrolled repetitions.
Do not allow your shoulders to drop too low below the ball.
Do not hold your breath during the movement.
Do not lean entirely to one side, which shifts focus away from the obliques.
Do not use a ball that is too small or unstable for your height.
Do not neglect core engagement, which reduces oblique activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
