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Stability Ball Oblique Crunch
A stability ball-based core rotation exercise targeting obliques and abs to build rotational strength and stability; enhances balance through instability compared to floor crunches.
About Exercise
Equipment
Stability Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the stability ball and walk feet forward until the ball supports your lower back and hips, with feet flat on the floor shoulder-width apart and knees bent at 90 degrees. Place hands lightly behind head with elbows wide.
- Engage core and exhale to crunch sideways, twisting torso to bring elbow toward opposite hip.
- Squeeze obliques at the top of the movement.
- Inhale and slowly lower torso back over the ball with control.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Twist from obliques, not neck
- Elbows wide, gaze neutral
- Maintain spinal curves
- Control descent over ball
Breathing
Exhale during the crunch and twist; inhale as you lower back to start. Brace core throughout.
Tempo
3-1-2
Range of Motion
Lower until torso stretches over ball; crunch until ribs approach hips without straining neck.
Safety
Safety Notes
- Ensure ball is properly inflated and stable
- Avoid if acute lower back pain or recent surgery
- Stop if sharp pain in spine or neck
- Anchor feet against wall if needed for balance
Spotting
Not recommended; perform in controlled environment with space to fall safely if ball rolls.
Common Mistakes
- Pulling on neck
- Using momentum to swing
- Arching lower back
- Hips sliding off ball
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Hernia
- Disc herniation
Flexibility Needed
- Adequate torso flexibility
- Shoulder mobility for arm position
Build Up First
- Master basic stability ball crunch
- Core engagement control
Also known as
Swiss Ball Oblique Crunch, Exercise Ball Side Crunch, Physio Ball Oblique Twist
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