V-Sit with MB

Beginners and persons who suffer with lower back pain should avoid this exercise.

Lie on your back holding a suitable sized medicine ball, either on your chest, (easier) or with arms extended behind your head, (harder), your legs should be almost straight, 8 - 12 inches off the floor, at the start of each rep.

Exhale and fully contract your abs whilst slowly lifting your hands and legs up to a point above your central line. Inhale and lower arms and legs back to your starting position.

Working this exercise at speed reduces the benefits for the abs and increases the risk of lower back injury.

Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets.

Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest.

Focus on a smooth lifting and lowering throughout this exercise, aiming to keep both your feet and shoulder blades off the floor.