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

Oblique Fitness Ball Dumbbell Side Bends Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Novice + Easy External Oblique None Shape Balance
Alternating Novice + Easy External Oblique None Shape Balance
Exercise Needs
Equipment Needed A fitness ball, two dumbbells 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 Side Bends Focused Technique

Oblique Fitness Ball Dumbbell Side Bends Alt Technique
Focused Oblique Fitness Ball Dumbbell Side Bends
Alt Oblique Fitness Ball Dumbbell Side Bends
Focused Technique - Start by bending your knees keeping your back straight when picking up the dumbbells. Sit down on the fitness ball with your legs shoulder width apart with your feet pointing forwards. Grip the dumbbells so that your palms are facing inwards and start the exercise once you have found your balance. You will be using one side of your oblique muscles at a time starting with your weakest. Inhale as you lower the dumbbell down to one side allowing your upper body to follow whilst maintaining your balance. Keep your mid section as solid as possible and do not allow the dumbbell to touch the floor. Exhale as you straighten your upper body back to the starting position allowing the dumbbell to follow again whilst maintaining your balance. Do not allow any longer than a 1 count before starting the next rep. Repeat this technique with the other dumbbell in the other direction.
Alternating Technique - As before start by bending your knees keeping your back straight when picking up the dumbbells. Again sit down on the fitness ball gripping the dumbbells to your sides with your palms facing inwards. Start the exercise once you have found your balance. This time you will be performing the exercise in both directions using both dumbbells starting with your weaker side first. Inhale as you lower the dumbbell down to one side in a slow, controlled manner allowing your upper body to follow. Keep your mid section strong and solid whilst maintaining your balance. Exhale as you straighten your upper body back to the starting position allowing the dumbbell to follow. Do not allow any longer than a 1 count before repeating this technique in the other direction with the other dumbbell.

Oblique Fitness Ball Dumbbell Side Bends Iso Technique Video

Oblique Fitness Ball Dumbbell Side Bends Alt Technique Video