Build a solid core!
This rotational exercise targets the obliques, and strengths all the muscles involved in thoracic and lumbar spine rotation, which has beneficial functional benefits in everyday life and various sporting codes. It also helps to strengthen your core and hip flexors as your feet remain elevated.
- Tip: Focus on twisting from the waist, allowing your upper torso and arms to turn with you.
Sit on the floor with your knees bent and your feet flat. Hold the medicine ball with both hands at about chest height.
Brace and engage your core as you lift your feet off the floor and lean back slightly, balancing on your glutes. Rotate your torso to the left, then tap the ball on the floor just outside of your left hip. Pull the ball back into your chest, then rotate to the right and tap the ball to the floor in the same manner. That’s one rep. Continue alternating sides each time for a total of 20 reps.
- Primary: Obliques
- Synergists and stabilisers: Core and rotational muscles – psoas major, quadratus lumborum, multifidus, iliocastalis lumborum, iliocastalis thoracis, rotatores, intertransversarii.