Name of exercise: seated medicine ball trunk rotations
Primary muscles: rectus abdominus(abs), transverse abdominus
Secondary muscles:(synergists/stabilizers), erectorspinae
Equipment needed: medicine ball
Level: beginner
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 toyour body. Start with a light ball (2lb.) and increase the weight of the all as your fitness level improves.Sit upright with your chest raised toward the ceiling and back erect sothat your torso is perpendicular to the floor. Stiffen your torso by contracting your core and abdominal muscles (“bracing”).
Rotation: Without leaning backward,exhale and slowly rotate your torso and the ball to one side, keeping the ball close to your body andaligned with the middle of your torso. The ball should not drop toward 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.
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.
Exercise progression 2: As your conditioning levels continue to improve, you can modify your starting position once again by leaning back half way 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.
Wayne’s tip: Intermediate and advanced rotational exercises should only be attempted
after completing beginner exercises.
Wayne Matus is the owner of Fitness Together, Freehold, 3585 Route 9 north, Freehold. For
more information, call 732-431-5555 or visit www.ftfreehold.com.
