How to do a Stability Ball Oblique Crunch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 64,778
- Popularity Rank
- 732nd
- Difficulty
- Intermediate
- Abs Strength
- 53 mSCORE 142nd
- Equipment Required
Workouts with Stability Ball Oblique Crunch
Target muscles worked
Instructions for Proper Form
Stability Ball Oblique Crunches target the side abs or obliques, enhancing core strength and definition. Lying sideways on the ball, you perform a crunch motion, lifting your torso towards the hip. This variation adds an instability challenge, increasing engagement and effectiveness compared to floor crunches.
- Position your lower back and hips on the stability ball. Place both hands behind your head.
- Engage your core to raise your torso off the stability ball.
- Slowly twist to one side such that your elbow arcs towards your knee on the opposite side.
- Keep your core engaged and hold this position for a moment at the end of the twist.
- Slowly allow your torso to return to the starting position while maintaining tension in your core.
- Alternate and repeat for the opposite side after each repetition.
- Maintain good body positioning by keeping your core engaged throughout this movement.
- You should feel this exercise in your abdominals and obliques.
Sets & Reps Calculator
Average Stability Ball Oblique Crunch standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets5reps1 Set Max6reps
- intermediate4sets6reps7reps
- advanced4sets7reps9reps
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Alternatives & Variations to Stability Ball Oblique Crunch
1. Exercise Ball Crunch
79.2 mSCORESWAPPED 134 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 122 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Crunches
94 mSCORESWAPPED 72 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Oblique Crunch
86.7 mSCORESWAPPED 72 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
5. Bicycle Crunch
91.8 mSCORESWAPPED 58 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Russian Twist
96.2 mSCORESWAPPED 57 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
7. Plank
92.8 mSCORESWAPPED 53 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
8. Dumbbell Side Bend
38.8 mSCORESWAPPED 48 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
9. Ab Rollout
70.3 mSCORESWAPPED 39 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
- Intermediate
- Abs
- Ab Wheel