One of the main problems with oblique muscles is that they are so close to the front of the body that many people have difficulty performing basic exercises and other core strengthening exercises. That can be frustrating, as they should be strong and flexible on their own. The good news is that you can perform oblique raises on a medicine ball, thus getting an oblique workout while maintaining your flexibility and strength. Exercises on the ball are different than those performed on the ground, and will enable you to work the obliques in new ways that you may not have tried before.
The first exercise to try is a simple twisting pattern called a Turkish Get Up. Do this exercise by lying on your back with your legs crossed. Then raise your hips a little by bending them 90 degrees and then twist your spine out and away from the stretch.
One of the nice things about doing oblique exercises on a stability ball is that you can change the angle of the spine and work both sides at once. This results in stronger stabilization and increased muscular endurance as well as being easier on the joints. This is one of the most important things to remember about working out, and getting stronger and more functional workouts for your back and lower body.
Another one of the great things about doing an oblique crunch is that it improves your core strength. You can do it by lying flat on your back and then cross your arms over your chest. Next, bring your shoulder blades together and arch your lower back until your shoulder and hips are at or below the floor. In a slow, controlled movement, pull your lower back up towards the chest. Make sure your elbows are behind your head as you do this, and that your shoulder blades are facing your legs.
You may be wondering why you would need to do this exercise. Simply put, strengthening the glutes, or also known as your core, is very important to increasing overall body strength and mobility. Without strong glutes, you will find it extremely difficult to do simple everyday activities such as get up from a chair or pick up a book. This is why squats and deadlifts are considered to be some of the best core exercises you can perform. However, many people do not realize that they can also benefit from strengthening their glutes and doing regular workouts using free weights such as an exercise ball. Here is how you can get started with this proven method:
It is very easy to make the mistake of simply doing a ton of oblique workouts. However, this will not produce the results you are looking for, especially if you do them at the same time each day. What is recommended is that you vary your exercises between a few times per week, and spend one to two minutes performing each one on each of these days. Doing these workouts in this manner will force you to focus more on developing the specific muscles of the obliques and will result in seeing significant results in a fairly short period of time.
Another good way to strengthen the obliques and achieve more effective results is by performing stabilization exercises on the floor. There are many exercises you can do, but one exercise that is effective is the plank exercise. You simply lay on the floor, placing your hands directly under your chest and left knee bent and left shoulder blades flat against the floor. You then take your hands and slowly move your left arm towards the left shoulder blade, pausing there before returning to the right side.
Another good stability exercise is the one-leg-standing exercise, which is very similar to the plank exercise. This time you place your hands directly below your hips and bend your knees in order to curl your pelvis up towards your chest area. From here you simply lift your legs up in the air, lifting them as high as possible while rotating your hips in a circular motion back and forth.