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Do these moves with high reps for muscular endurance, low reps for strength or explosively for either dynamic rotation or anti-rotational stability.
Stability ball v-up exchange
TARGET MUSCLES: rectus abdominis
SET-UP: Lie back with your arms straight behind your head with a ball between your hands (resting on the floor) and your legs fully extended in front of you. Your head should be in a neutral position with space between your chin and chest.
ACTION: Contract the abdominal muscles and raise your shoulders off the floor. During the crunch, keep your legs straight as you bring your legs and the ball toward your chest. At the top position, transfer the ball from your hands to your legs. And lower the ball toward the floor. Now return to the start position by repeating the previous steps in the other direction.
Do your best to keep the legs straight at all times, inhaling as your body lengthens and exhaling as you exchange the ball in the middle.
Seated medicineball trunk rotations
Do 2 sets of 20 reps, resting 30 seconds between reps
TARGET MUSCLES: rectus abdominis, transverse abdominis, erector spinae
SET UP: Sit on a mat with your knees bent, feet together and heels fl at on the floor. Hold a 2kg medicine ball at chest level.
ACTION: Begin to exhale and slowly rotate your torso and the ball to one side. Don’t drop the ball when rotating. Repeat the movement back and forth.
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