This exercise involves lying on your back with your arms and legs in the air, holding a medicine ball between your hands and feet. You then alternate lowering opposite limbs while keeping the ball stable. This helps to strengthen the core and improve coordination.
Type
Strength
Equipment
Medicine Ball
Difficulty
Intermediate
Key Benefits
- Strengthens the lower abdominal muscles
- Improves hip flexor flexibility
- Increases core stability and balance
- Helps to prevent lower back pain
- Can be modified for different fitness levels
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Hold a medicine ball in both hands and extend your arms straight up towards the ceiling.
- Engage your core and lift your head, neck, and shoulders off the ground.
- Simultaneously extend your right arm and left leg out straight, hovering them just above the ground.
- Bring your right arm and left leg back to the starting position and repeat with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions or time.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary