In a recent post I discussed the fact that exercises done on the stability ball develop the deep segmental muscles that stabilize the spine.
The Swiss Oblique Crunch is a great exercise for recruiting those spinal stabilizers as well the powerful rotators of the torso: the internal and external obliques.
Muscles involved: Internal Obliques, External Obliques and Spinal Stabilizers.
Action: Sit on a stability ball with your feet flat on the floor. Walk your feet forward while simultaneously rolling your body back onto the ball until your lower back is supported by the ball.
Place your right hand on the bone behind your ear and your left hand on your hip (as illustrated in the photo). Slowly bring your right elbow towards your left knee and crunch. Then return to the starting position and continue for the desired number of repetitions. Try to keep the ball still throughout the movement.
Repeat this sequence but this time place your left hand on the bone behind your ear and right hand on your hip. Slowly bring your left elbow towards your right knee and crunch. Then return to the starting position and continue until the set is completed.
Comments: Keep in mind that this exercise is not about touching your elbow to your knee. The idea is to flex your spine and rotate your shoulders; the movement should come from your torso.