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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Fitness Ball Barbell Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Intermediate + Moderate Upper / Middle Abs External Oblique Mass Balance
Alternating Intermediate + Moderate Upper / Middle Abs External Oblique Mass Balance
Exercise Needs
Equipment Needed A fitness ball, a barbell and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Fitness Ball Barbell Crunches Focused Technique

Oblique Fitness Ball Barbell Crunches Alternating Technique
Focused Oblique Fitness Ball Barbell Abs Crunches
Alt Oblique Fitness Ball Barbell Abs Crunches
Focused Technique - Start by sitting down on the fitness ball and position your feet shoulder width apart with your legs in a L-shape position. Lay back onto the fitness ball making sure that your lower back is supported. At this point it is easier if someone can hand you the barbell. Grip the barbell evenly behind your head using your hands in a wide grip position to steady the barbell throughout the exercise. You will be concentrating on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower your upper body down backwards allowing it to move smoothly with the fitness ball until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position twisting so that your elbow is touching your opposite knee at the top of the motion. Squeeze your abs muscles inwards and then repeat the technique again in the same direction.
Alternating Technique - As before start by sitting down on the fitness ball with your feet shoulder width apart and your legs in a L-shape position. Again lay back onto the fitness ball making sure that your lower back is well supported. At this point you will need someone to hand you the barbell. Grip the barbell behind your head in a wide position with your palms facing forwards. This time you will be using both sides of your oblique muscles alternating between the two. Inhale as you lower your upper down backwards over the fitness ball until you feel your abs muscles stretch. Exhale as you raise your upper body back up twisting during the motion so that your elbow touches your knee at the top of the motion. Squeeze your abs muscles inwards and hold this position for a count of 1. Repeat this technique again in the opposite direction.

Oblique Fitness Ball Barbell Crunches Focused Technique Video

Oblique Fitness Ball Barbell Crunches Alt Technique Video