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

Oblique Fitness Ball Plate Crunches 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 fitness ball and a plate 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 Plate Crunches Iso Technique

Oblique Fitness Ball Plate Crunches Alt Technique
Focused Oblique Fitness Ball Weighted Abs Crunches
Alt Oblique Fitness Ball Weighted Abs Crunches
Focused - Start by bending your knees keeping your back straight when picking up the plate weight. Grip the plate weight so that you can hold it flat and secure to your chest throughout the exercise. Sit down on the fitness ball and position it so that it is supporting your lower back. Position your legs shoulder with apart in L-shape position and start the exercise once you have found your balance. You will be focusing on one side of the oblique muscles at a time starting with your weakest. Inhale as you lower your upper body down backwards over the fitness ball allowing the ball to move smoothly with your body until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position rotating your body so that your elbow touches your knee at the top of the motion. Squeeze your abs muscles inwards and repeat this technique on the same side again.
Alternating Technique - As before start by bending your knees keeping your back straight when picking up the plate weight. Again grip the plate weight so that you can hold it flat and secure to your chest throughout the exercise. Sit down on the fitness ball and position it so that it supports your lower back. Again position your legs in a L-shape position and start the exercise once you have found your balance. This time you will be alternating sides but still start with your weakest. Inhale as you lower your upper body down backwards over the fitness ball allowing it to move smoothly with your body until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position again allowing the fitness ball to move smoothly with your body. Rotate your body so that your elbow touches your knee at the top of the motion. Repeat this technique again and alternating between elbows and knees.

Oblique Fitness Ball Plate Crunches Iso Technique Video

Oblique Fitness Ball Plate Crunches Alt Technique Video