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

Oblique Fitness Ball Dumbbell High Crunches Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Intermediate + Moderate Middle Abdominals External Oblique Strength Balance
Alternating Intermediate + 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 High Crunches Focused Technique

Oblique Fitness Ball Dumbbell High Crunches Alt Technique
Focused Oblique Fitness Ball High Dumbbell Abs Crunches
Alt Oblique Fitness Ball Dumbbell High Abs Crunches
Focused Technique - 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 feet shoulder width apart with your legs in a L-shape position. Grip the dumbbell directly above you keeping your arms straight and solid with your palms facing forwards. You will be using one side of your oblique muscles at a time starting with your weakest. Inhale as you lower your upper body in a slow, controlled manner over the fitness ball keeping your arms straight until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position twisting so that your body is as far over to one side as you can manage by the top of the motion. Do not allow any longer than a 1 count before repeating this 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 positioning your feet shoulder width apart with your legs in a L-shape position. Grip the dumbbell above your head keeping your arms straight and solid with your palms facing towards you. This time you will be using both sides of your oblique muscles alternating between the two. Inhale as you lower your upper body down in a slow, controlled manner over the fitness ball until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position twisting your body during the movement over as far as possible until the end. Do not allow any longer than a 1 count before repeating this technique again in the opposite direction.

Oblique Fitness Ball Dumbbell High Crunches Focused Video

Oblique Fitness Ball Dumbbell High Crunches Alt Video