Bosu Ball Exercises: Oblique Crunches

Video Transcript

"Hi I'm going to demonstrate how to work your obliques which is in your abdominal muscles on the side with the hip on the bosu ball. So I take the bosu ball, round side, draw your leg down so that your knee goes down on the floor, your body should curve on the ball so we don't want to be up so high that you don't have any support in your back. Come down low, drop that knee down to the floor. Top leg is going to extend, hands are going behind the head or arm on the ball. If you need to modify any more, keep the hand on the ball lift and lower. We are trying to seal rib cage to hip so think about rib cage to hip, release and you are going to get a lot of work in that oblique, you are going to really feel this as you are coming up and down, leg is lengthened, hip and ankle are in a straight line, full version is hands over head, spread the fingertips out wide, thumbs behind the ears, lift and lower. Exhale up, inhale down, nice and slow range of motion. You want to make it into a jack option. We're going to bend the knee and as you come up we are going to bring the knee towards your chest, rotate the body so that your shoulders are square to that knee, the knee goes right in between the chest, drop it down and push it out, lift it up and engage it, inhale and exhale. This is a really good move and that isolates those obliques more than any exercise that I have ever felt. It is a nice slow motion, up and down. You want to try to do about 25 reps on this one, back to back movements, nice and slow range of motion. Once you start getting comfortable with that add a couple more reps. The goal is to try to get about 50 reps on each side and you are going to really start seeing the changes in your obliques. When you finish one side switch it over to the other and that is how we do our oblique crunch on the bosu ball with our option to do a jack."