Figure of Eights

A good exercise for working all your core abdominal muscles, and also those of your oblique's.

Not suitable for beginners, or persons with lower back problems, as you will need to remain in a slightly leant back position throughout the exercise.

Begin the movement with both feet off the floor, legs slightly bent, holding a small Medicine Ball in one hand.

Bring one leg up towards your chest, whilst placing the ball under that leg, taking it with the other hand. As you bring one leg up, extend the other leg straight out to aid your balance.

Once you have grabbed the ball between your legs, repeat the action for the other side, extending the bent leg out straight, again placing the ball under your other leg.

Focus on trying to maintain a V-shape between your body and upper thighs, aiming for the movement to come from your legs and arms only.

You may want to try this exercise with a small tennis ball prior to moving on to a suitable sized Medicine Ball. Avoid using a ball that is either to big or to heavy as this will cause problems with the passing.

All levels should aim to work for a comfortable amount of reps, keeping the action smooth, slow and fluent.