Seated Medicine Ball Trunk Rotations

Source/Photos: http://www.acefitness.org/exerciselibrary/47/seated-medicine-ball-trunk-rotations/

Target Body Part: Abs

Level: Beginner

Equipment needed: Medicine Ball

Primary Muscles: Rectus Abdominus, Transverse Abdominus

Secondary Muscles: Erector Spinae

Sit on the floor or a mat with your knees bent, your feet together and your heels touching the floor. Now hold the medicine ball (or any other safe household item) weighing approximately 2 pounds in your lap close to your torso. Make sure to sit upright with a straight back (good posture!) and focus on contracting your abdominals. Now start the rotation: Slowly rotate your body to one side while exhaling, pause to inhale and then rotate back to the other side while exhaling again. Repeat about 10 times to each side when first starting this exercise.

As you get used to the movement and build up your core strength, you can make it a little more challenging by slightly leaning backwards while performing this movement.

And finally, you also have to option of leaning slightly backwards and lifting your feet of the ground. Please note however, you must master the previous movements first before attempting this level of progression. Lifting your feet of the ground will change your balance. Make sure you can still hold good posture (no arching of the lower back or shrugging of the shoulder).

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