-
Secure the exercise ball on a non-slick surface. Carpet is ideal; however, an exercise mat will provide the necessary traction to prevent the ball from sliding. Place the right side of your torso onto the exercise ball, resting your hip and right oblique area on the ball. Stretch your legs outward and keep your feet shoulder width apart.
Bring your hands to the back of your head as if you were performing a standard crunch. Slowly lower the upper half of your torso to curl over the ball. Do not overextend this motion, especially if you are just starting out. Lift your torso toward the ceiling, while keeping your face and shoulders facing forward and then slowly lower back down. Repeat this movement 10 to 15 times, depending on your strength level. Switch to the other side of the body and repeat the same number of repetitions. -
Sit on top of the exercise ball and gain your balance. Once you are secure, take one step forward, starting with your right foot and following with your left. While stepping out, lean your torso back so that the lower part of your back is resting on the ball.
Rest your hands behind your head, as if you were performing a standard crunch. Engage the abdomen by tightening the muscles and as you lift twist your shoulders toward your right knee. Slowly lower your torso and repeat by twisting toward your left knee. Repeat this movement 10 to 15 times on each side.
For advanced users, grab a medicine ball and hold over your head, but do not fully extend the arms. Perform the exercise as described above, but with the added weight of a medicine ball. Adding additional weight is not recommend for beginners as it can strain your abdomen muscles. -
To elongate and also strengthen the oblique muscles, standing twists offer a unique variation in abdominal exercises. Stand with your feet shoulder width apart and keep a slight bend in the knees. To protect the lower back, never lock your knees in place.
Hold the exercise ball in front of you with both hands. Slowly twist the torso to the right 6 to 8 inches and then to the left. Each repetition should take 3 seconds to ensure proper movement and to reduce the risk of injury. Repeat this movement 15 to 20 times. It is important that movement is slow and controlled. Do not wildly swing the torso to either side as this can cause serious injury to the obliques.
