Partner MB Sit-Up Pass

Beginners and persons who suffer with lower back pain should avoid this exercise.

Both partners need to lie on their backs, with partner 1 holding a suitable sized medicine ball, either on your chest, (easier) or with arms extended behind your head, (harder), your legs should be hooked around each others ankles, at the start of each rep.

Both partners will inhale and lift themselves up to a high angle of 75 - 90 degrees, with partner 1 throwing the ball to partner 2. Once the pass has been completed, both partners then return back to the starting position, prior to repeating the complete movement again, however partner 2, now passes the ball to partner 1.

Intermediates aim to work for 8 - 12 slow smooth reps repeated twice, with 30 seconds rest between sets.

Advanced work for 12 - 20 reps repeated twice with a minimum 20 seconds rest.

Focus on a smooth lifting and lowering throughout this exercise, aiming to keep your shoulder blades off the floor in the lowering phase, in order to keep your abs contracted.

Ideally aim to work with a partner who has similar abdominal strength, if one of you is weaker, lower with the ball above your chest, rather than over your head.

You may decide to pass the ball from your chest - overhead - or even using just one hand, whilst guiding the ball with the other.