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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.