TinaJuanFitness.info
V-sit
with Mini Ball Rotation
Muscles
Worked:
Strengthens the muscles of the trunk--abdominals and lower back
Equipment:
Exercise mat and medicine ball (this is a weighted leather/rubber ball
used for exercise). Alternatives are a volleyball, basketball, or soccer ball
Exercise:
-
Sit
with knees bent and together holding the ball with both hands.
-
Lean backward only as far as you can maintain a straight back. The control
will come from the tightening of your trunk muscles.
-
Holding
the position, rotate the ball from side to side.
-
Do
the desired number of repetitions
-
This
is an advanced exercise. If you have weak abdominal muscles, this is not
an appropriate exercise to start with.
-
If you have relatively strong trunk muscles but have never done this type
of exercise, get in shape by leaning backward without a ball and without
rotation. Hold for 4-8 seconds. Repeat a few times.
-
If doing the rotation, do so at a slow controlled speed. Twist your trunk
and not just your arms.