The oblique climber is a brilliant core exercise that focuses on working your rectus abdominis muscles (think six-pack abs), as well as your obliques which are the muscles down your sides responsible for rotations and side bending.
Adding in the bosu balance ball challenges the core further by introducing an unstable base for you to use. You can use the bosu either way up – having the flat side on the floor will be slightly easier and having the dome side on the floor will make it harder. If using the bosu is too much, then you can complete this exercise just on the mat.
Even though this exercise is targeting the core it will also work on shoulder strength and stability from holding your plank position and bodyweight on the bosu as well as stability through the chest and triceps. You will also be activating your hip flexors as you draw the knee up and underneath you.
How to:
- Start in a plank position with hands on the bosu and your body in a straight line.
- Drive one knee up and across your body towards the opposite elbow whilst keeping your core and glutes engaged.
- Allow your body to slightly twist, and you should feel this in your core and in your obliques.
- Take it back to the starting position, keeping it as stable as you can and maintaining that strong plank position.
- Repeat on the other side for desired time or reps.
For a slightly easier variation try the bosu flipped up the other way as below…
Give it a try or come along one of our Core Conditioning classes…
Mondays 6pm, Wednesdays 9am and Fridays 12.30pm.
Blog by Jo Davies – Personal Trainer (Jo Davies Fitness)