Hip Roll - Oblique Fitness Ball Single

Recommendations: 2-3 Sets, 15-25 Reps

Beginner Obliques Abdominals Strength Fitness Ball Gym Home

Purpose: Oblique crunch exercises strengthen the side abdominal muscles.

Benefits: Oblique crunch exercises will give you a well-defined mid-section.

Lie on an exercise mat with your lower back pressed against the floor. Place your arms diagonally to the sides of your body. Place your feet and calves on a fitness ball. This is the starting position. Slowly roll your hips to the right side in a controlled manner allowing the fitness ball to roll with you. Keep your upper body flat to the floor with your legs strong in the L-shape position. Stop when your feel your oblique muscles stretch and do not allow your knees to touch the floor. Inhale during this movement. Hold this position for 2-3 seconds. Slowly rotate your hips back to the starting position again in a controlled manner allowing the fitness ball to roll smoothly. Exhale during this movement. Repeat for the recommended number of repetitions. Slowly roll your hips to the left side in a controlled manner allowing the fitness ball to roll with you. Keep your upper body flat to the floor with your legs strong in the L-shape position. Stop when your feel your oblique muscles stretch and do not allow your knees to touch the floor. Inhale during this movement. Hold this position for 2-3 seconds. Slowly rotate your hips back to the starting position again in a controlled manner allowing the fitness ball to roll smoothly. Exhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.