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Seated Medicine Ball Trunk Rotations |
(9 Ratings) |
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| Target Body Part: |
Abs |
| Primary Muscles: |
Rectus Abdominus (abs), Transverse Abdominus |
Secondary Muscles:
(Synergists/Stabilizers) |
Erector Spinae |
| Equipment Needed: |
Medicine Ball |
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Step 1
Starting Position: Sit on a mat/floor with your knees bent, feet together, heels on the floor while holding a medicine ball in your lap close to your body. Start with a light ball (2 lb) and increase the weight of the ball as your fitness level improves. Sit upright with your chest raised towards the ceiling and back erect so that your torso is perpendicular to the floor. Stiffen your torso by contracting your core and abdominal muscles ("bracing").
Step 2
Rotation: Without leaning backwards, exhale and slowly rotate your torso and the ball to one side, keeping the ball close to your body and aligned with the middle of your torso. The ball should not drop towards the floor. Pause briefly at the end range of motion, inhale and then gently exhale while rotating completely to the opposite side. Repeat the movement back and forth.
Step 3
Exercise Progression 1: As your conditioning improves, you can modify your starting position by leaning back halfway to the floor while keeping your knees bent and heels on the floor. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back during the exercise. This exercise variation increases the demands placed upon your abdominal muscles.
Step 4
Exercise Progression 2: As your conditioning levels continue to improve, you can modify your starting position once again by leaning back halfway to the floor and lifting your legs off the floor. Keep your knees bent and feet together during the exercise. With each rotation bring the elbow close to, but not to rest on the floor. Keep your core and abdominal muscles stiff to prevent any arching in your low back and avoid any shrugging in your shoulders during the exercise. This exercise variation further increases the demands placed upon your abdominal muscles.
Intermediate and advanced rotational exercises should only be attempted after completing the beginner exercises.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(9 Customer Ratings)
Rated by: Tracy
Would Recommend this to others?: Definitely
Comments: Awesome for clients with lower back problems.
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Rated by: Soodi
Would Recommend this to others?: Definitely
Comments:
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Rated by: Linda
Would Recommend this to others?: Definitely
Comments: This is a reasonable exercise, I will try it and recommend it to my family.
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Rated by: Clare (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: Top exercise!
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Rated by: David (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: would highly recommend this exercise
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Rated by: John (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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Rated by: Belinda (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: Awesome, challenging exercise for the core! My clients love this exercise.
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Rated by: cathy
Would Recommend this to others?: Definitely
Comments: Excellent beginner exercise that has a great progression
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Rated by: Fran (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments:
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