Lying MB Twist

Lie flat on your back, aiming to keep your buttocks and heels in contact with the floor at all times.

Hold a suitable sized medicine ball firmly in your hands, arms extended straight above your chest.

Exhale and slowly lower the ball down to one side, however keep it from actually touching the floor.

Inhale as you bring the back smoothly to the starting position, prior to repeating again, either to the same side, (harder), or alternate sides.

The exercise can be made harder by lifting both feet off the floor throughout the movement.

Focus on keeping your shoulder blades a few inches off the floor throughout the movement in order to keep your abdominal muscles contracted throughout.

Beginners should aim to alternate sides for 8 - 12 small movements each side.

Intermediates aim for 12+ reps each side, rest for 20 seconds then repeat.

Advanced work as above, however aim to keep your feet off the floor.