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Equipment Needed
Flat surface, preferably without carpet. A secure place for feet.
Medicine Ball A heavy ball similar in size to a basketball, the Medicine Ball ranges in weights from 2 to 40 pounds. It is used in weight training to promote plyometric movement where the body can use its explosive power.
Muscles Worked
Abdomen
The abdominal muscles are made up of four muscle groups, the transverse and rectus abdominus, external and internal oblique muscles. They are located at the front of the body between the ribs a pelvis. The transverse abdominus is the deepest of the four muscles and works to stabilize the trunk. A more superficial muscles, the rectus abdominus is also referred to as the “six pack” and is responsible for moving the body between the ribcage and pelvis. The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.
Hip Flexors
The hip flexors include three muscles, the psoas major, psoas minor and the iliacus. These muscles work together whenever the hips are flexed, as in when the knee is raised or in bending forward. While all muscles attach at the front thighbone, the psoas major attaches at the lumbar vertebrae, the psoas minor attaches at T12 and the iliacus attaches at the inner part of the upper pelvis.
Note:
You will need to weight your feet in this exercise. The less weight you use, the harder the exercise. The more weight your use will cause you to over-work your hip flexors.
For a more challenging exercise, throw the ball slightly behind you.
Exercise Set-Up
- Lie on the floor with your feet placed under a weight such as ten pound sand bags, a low bench or use a person to hold your feet.
- Engage your abs by pulling your bellybutton to spine and continue this action throughout the exercise.
- Hold the medicine ball in your hands and bend your elbows so the ball is placed above your chest.
- Curl your spine as your lift your torso by using the power of your abdomen.
- Throw the ball when you reach the top of the exercise.
- Catch the ball.
- Roll down and repeat.
What to Watch Out For
- To protect your lower back, make sure to articulate each vertebra.
- Maintain an engaged abdomen throughout the exercise set to maximize the benefits.
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