Seated Medicine Ball Trunk Rotations
Starting Position: Sitting on a mat/floor with your knee bent, feet together, the heel on the floor while having a medicine ball in your lap near the body. Start with a softball (two lb) and also increase the mass of the ball as the fitness level improves.
Try to sit upright for your chest lifted towards the ceiling and returned erect, so your torso is perpendicular to the floor. Stiffen the torso by contracting the core plus abdominal muscles (“bracing”).
Rotation: Without leaning in reverse, exhale and gradually spin the torso and also the heel to one edge, always keeping the heel close to the body as well as aligned with the middle of your torso.
The ball shouldn’t decrease towards the floor. Pause briefly at the conclusion range of movement, inhale and then lightly exhale while rotating totally on the opposite side. Repeat the action forth and back.
Exercise Progression one: When your conditioning improves, you can change your starting position by tilting back halfway to the floor while always keeping your knees bent and heel on the floor.
With each blades’ rotation, take the elbow close to, but never to rest on the floor. Keep the core and abdominal muscles stiff to prevent some arching in your great back during the physical exercise. This exercise variation enhances the demands placed upon the abdominal muscles.
Exercise Progression two: As your conditioning levels consistently get better, you can change your starting position once more by tilting back halfway to the floor and carrying your legs off the floor.
Keep your knee bent and feet together throughout the physical exercise. With each blades’ rotation, take the elbow close to, but never to rest on the floor.
Keep the core and abdominal muscles stiff to avoid some arching in your great back and stay away from some shrugging in your shoulders throughout the physical exercise.
This exercise variation further boosts the demands placed upon the abdominal muscles.
Intermediate and experienced rotational exercises must just be attempted after finishing the beginner exercises.