Smart Workout Diary

Stability Ball Oblique Curl

The Stability Ball Oblique Curl is a bodyweight abdominal exercise performed with the torso supported on a stability ball. It emphasizes the obliques while also training the rectus abdominis and trunk control. It can support core strength, controlled spinal movement, and rotational stability.

Demonstration

Stability Ball Oblique Curl — demonstration 1
Stability Ball Oblique Curl — demonstration 2

Instructions

  1. Set up the ball: Place a stability ball on a non-slip surface and sit beside it. Position the side of your mid-to-lower back against the ball, with your feet flat and about hip-width apart.
  2. Find a stable starting position: Lean back until your torso is supported by the ball. Keep your knees bent, hips lifted in line with your torso, and hands lightly at your temples or crossed over your chest.
  3. Brace your core: Gently draw your ribs toward your pelvis and keep your neck long. Do not pull on your head with your hands.
  4. Curl diagonally: Exhale as you lift your upper back from the ball and curl your rib cage diagonally toward one hip. Keep the movement small and controlled rather than twisting sharply.
  5. Return with control: Inhale as you slowly lower back over the ball without collapsing through the hips. Complete the desired repetitions, then repeat on the other side.
Muscle Group
Obliques
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Body Only
Difficulty
Beginner

Technique tips

  1. Keep the ball stable: Use a non-slip surface and adjust your foot position before starting; your feet should not slide during the curl.
  2. Move through the ribs: Think about bringing the lower ribs toward the opposite hip instead of pulling the elbow forward.
  3. Use a comfortable range: Stop before your lower back feels strained or your hips drop out of alignment.
  4. Control the return: Lower slowly and avoid bouncing off the ball; quality is more important than a large range of motion.
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