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

Title of Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Amateur + Moderate Middle Abdominals External Oblique Strength Balance
Alternating Amateur + Moderate Middle Abdominals External Oblique Strength Balance
Exercise Needs
Equipment Needed A dumbbell, a fitness ball 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 Dumbbell Crunches Focused Technique

Oblique Fitness Ball Dumbbell Crunches Alt Technique
Focused Oblique Fitness Ball Dumbbell Crunches
Alt Oblique Fitness Ball Dumbbell Crunches
One Side Focused - Start by bending your knees keeping your back straight when picking up the dumbbell using both hands. Sit down on the fitness ball and position your legs shoulder width apart in a L-shape position. Make sure that the fitness ball is supporting your lower back. Grip the dumbbell with both hands behind your head in a strong position. You will be focusing on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower your upper body down backwards in a slow, controlled manner over the fitness ball. Stop when you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position rotating your upper body so that your elbow touches your knee at the top of the motion. Squeeze your abs muscles inwards and do not allow any longer than a 1 count before repeating the technique again on the same side.
Alternating Technique - As before start by bending your knees keeping your back straight when picking up the dumbbell using both hands. Again sit down on the fitness ball and position your legs shoulder width apart in a L-shape position. Make sure that the fitness ball is supporting your lower back. Grip the dumbbell with both hands behind your head. This time you will be alternating the sides of your oblique muscles. Inhale as you lower your upper body down backwards over the fitness ball allowing it the move smoothly until you feel your abs muscles stretch. Exhale as your raise you upper body back to the starting position twisting your body during the motion so that your elbow touches your knee. Squeeze your abs muscles inwards and do not allow any longer than a 1 count before starting the next rep. Alternate the sides of the oblique muscles.

Oblique Fitness Ball Dumbbell Crunches Iso Technique Video

Oblique Fitness Ball Dumbbell Crunches Alt Technique Video