with Mini Ball Rotation
Strengthens the muscles of the trunk--abdominals and lower back
Exercise mat and medicine ball (this is a weighted leather/rubber ball
used for exercise). Alternatives are a volleyball, basketball, or soccer ball
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.
the position, rotate the ball from side to side.
the desired number of repetitions
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.