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January 11th, 2010


“Breaking Down The Workout” — Francesca Meccariello

While working your oblique muscles, this challenging exercise also helps improve shoulder stability and posture while even getting a bit of a hamstring stretch.

The Set Up:

  • Using a 2-6lb medicine ball lie down on your back with your legs fully extended.
  • Place your left heel on top of your right toes.
  • Hold the medicine ball in your right hand with your arm fully extended straight up.

The Movement:

  1. Draw your navel in towards your spine, place your tongue on the roof of your mouth just behind your front teeth (the natural place your tongue goes when you swallow).
  2. Curl your upper body all the way up to sitting with spine straight and pushing the medball straight up toward the ceiling opening your chest.
  3. Come back down slowly with navel drawn in tightly gently unrolling spine back to the floor. Exhale as you lift up, inhale as you lower back down.

Do 10-15 reps then switch feet and hold ball in the your left hand. 2 sets each side.

A note to beginners:

If holding the ball with one hand is too difficult hold it with two hands. If you cannot sit up all the way just get your shoulders up off the floor. The key is to keep your navel drawn in to help support your lower back.  Do not plop your spine to the floor!

Want to intensify?

Super set this with a prone plank held for 30-45 seconds.

Have fun!

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