Rotational Lunge

A good exercise for working both your abdominal and lower body muscle groups.

Begin the exercise in a standing position, holding a suitable Medicine Ball in both hands, close to your body at waist level.

Lunge one leg slowly forward, aiming to make a right angle with the front leg, however avoid letting your knee go pass your toe line, as this will place excessive strain on your quadriceps (thigh) muscles.

As you lower down, rotate from your waist, placing the ball just above the hip of the front leg.

Once you have rotated around to your comfort level, return back to the starting position. There are many ways that you can do this, you may decide to step back, bring the rear leg forward, or continue the movement by taking the rear leg to the front and rotating around to the the other side.

This exercise can be made harder by extending the arms straight out throughout the movement.

Beginners should aim for 2 sets of 8 - 10 lunges on each leg, bringing the rear leg forward each time to a straight standing position.

Intermediates aim for 2 - 3 sets of 10 - 12 reps on each leg, bringing the front leg back each time.

Advanced alternate sides, bringing the rear leg to the front each time for 3 sets for a comfortable amount of reps.