MB Foot Rest

A good exercise for developing strength in your deep core stability muscles, and also those of your hip flexors, as well as increasing your balance.

Holding a suitable weighted medicine ball, commence the movement with your legs bent at 90 degrees, having your feet either crossed over, or close together.

Smoothly lift yourself up to an angle no higher than 30 degrees, keeping the ball extended out to your front. Once you're fully extended, smoothly place the ball down between your legs, prior to returning back to the start position, this time without the medicine ball.

Your next movement will see you come up and collect the ball, taking it back down with you to repeat the whole process.

You may decide to take the ball close to your chest, or alternatively extend the arms back behind you (harder), however avoid excessive arching of your spine.

Beginners avoid this exercise.

Intermediates use a suitable medicine ball for 3 sets of 10 - 12 reps.

Advanced work as above, however aim to extend your arms back behind your head.