Exercise of the week:
Seated twist, with medicine ball
Functionality:
A strong core equals increased performance, balance, coordination, and decreased risk of back inuries. This exercise improves the strength and coordination of all of your core muscles — and will tone and tighten your waist.
Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left. You can increase range of motion (ROM) if you are comfortable and pain free, by rotating and touching the ball to the floor. Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your core braced and pulled in tight.
Seated twist, with medicine ball
Functionality:
A strong core equals increased performance, balance, coordination, and decreased risk of back inuries. This exercise improves the strength and coordination of all of your core muscles — and will tone and tighten your waist.
Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left. You can increase range of motion (ROM) if you are comfortable and pain free, by rotating and touching the ball to the floor. Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your core braced and pulled in tight.
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