Seated Diagonal Rotations

A good exercise for developing rotational strength in your oblique and deep core stability muscles.

Sit comfortably on the floor, with either your feet on the floor, or raised a few inches off the floor (harder). If seated with your feet raised, aim to lean back slightly to aid your balance.

Holding a suitable weighted medicine ball, rotate to one side, touching the ball to the floor, then rotate the ball around to your other side, however this time raise the ball over head height.

Begin the movement with a small range of motion, gradually increasing your rotation, as your muscles become accustomed to the movement, never force the action.

Focus on feeling the muscles being used, by working in a smooth controlled motion; avoid working at speed, especially if holding a heavy ball.

Beginners work with a suitable medicine / soccer ball for 3 sets of 10 - 12 reps each side, keeping both feet on the floor.

Intermediates use a suitable medicine ball for 3 sets of 10 - 12 reps each side, focusing on holding in both the upper and lower phase for 2 - 3 seconds.

Advanced work as above, however aim to have both feet off the floor.