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Article Title: Oblique Abdominal Exercise With Exercise Ball
Author: Dr. Alan Weidner
Word Count: 448
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The primary objective of this exercise is to increase the tone
and strength of the oblique abdominal muscles. We have
previously discussed the toning of the main (rectus) abdominal
muscles. This exercise is very similar, but with a little twist.
Like the main abdominal exercise, you prepare for this exercise
by sitting in a normal folding style or kitchen chair. You then
place your exercise ball (also known as a therapy ball) on your
lap. If the exercise ball is properly sized for your body, the
ball should allow you to extend your arms over the top of the
ball without without too much upward deflection. Now separate
your knees about 8–10 inches to help stabilize you while doing
the exercise. You may be surprised to know that a lot of folks
fall off the exercise ball the first time they use them because
they are not used to balancing in a seated position.
Now, place both of your arms over the ball keeping your elbows
extended (which means straight) and your arms shoulders-width
apart. With your arms over the ball you are ready to start the
exercise and strenghten your oblique abdominal muscles.
Step One: Take a deep breath in.
Step Two: While slowly letting your breath out, try to touch
the left elbow and the right knee. Of course, you won't be able
to touch, but the idea is to move the left elbow and right knee
toward each other. Just keep the arm and elbow locked straight;
now raise the right thigh and knee up on an angle toward your
left elbow. Try to steadily breathe out the entire time you are
squeezing the ball.
Step Three: Rest for two or three breath cycles.
Step Four: Repeat on the opposite side.
Step Five: Repeat 5 – 8 times for each side.
(If you would like to see pictures of this exercise, please go
to www.home-rehab-
section.)
This abdominal exercise should be comfortable for the low back.
If you encounter shoulder pain, you can try bending your elbows
90 degrees.
This exercise should be preceded and followed by the Abdominal
Pre/Post exercise stretch to warm up the tissues and prevent
injury.
Warning: Therapeutic exercises should not significantly
increase pain during the exercise. Increased pain or symptoms
could be a sign of a more serious condition and you should
consult your health care professional for guidance.
About The Author: Dr. Alan Weidner graduated summa cum laude
from Southern California University of Health Sciences. His
website, http://www.home-
help, including exercise balls and rolls.
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