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

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

Oblique Fitness Ball Plate High Crunches Iso Technique
Alt Oblique Fitness Ball High Weighted Abs Crunches
Focused Oblique Fitness Ball High Weighted Abs Crunches
Alternating Technique - Start by bending your knees keeping your back straight when picking up the plate weight. Grip the plate weight at 9 o'clock and 3 o'clock. Sit down on the fitness ball with your feet shoulder width apart and your legs in a L-shape position. Grip the plate weight directly above your head keeping your arms straight and start the exercise once you have found your balance. You will be using both sides of your oblique muscles alternating between the two. Inhale as you lower your upper body down backwards over the fitness ball keeping your arms straight and solid until you feel your abs muscles stretch. Exhale as you raise your upper body back to the starting position twisting your body in one direction as far as you can by the end of the motion. Do not allow any longer than a 1 count before repeating this technique in the opposite direction.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the plate weight. Again grip the plate weight at 9 o'clock and 3 o'clock. Sit down on the fitness ball with your feet shoulder width apart with your legs in a L-shape position. Make sure that your lower back is well supported by the fitness ball. Grip the plate directly above your head and start the exercise once you have found your balance. This time 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 allowing your body to move smoothly with the fitness ball. Stop when you feel your abs muscles stretch. Exhale as you raise yourself back to the starting position twisting your upper body in one direction as far as you can. Do not allow any longer than a 1 count before repeating this technique in the same direction.

Oblique Fitness Ball Plate High Crunches Alt Video

Oblique Fitness Ball Plate High Crunches Iso Video