Seated MB Twist

Sit comfortably on the floor, with your feet in front of you, holding a suitable weighted medicine ball in both hands.

Keeping your forearms inline with the floor, inhale and contract your oblique muscles on one side, to slowly twist from your waist, taking the ball around to that side.

Exhale and slowly return to your starting position (facing forward) then repeat again on the other side (easier) same side (harder).

Beginners aim for 8 - 12 turns in each direction.

Intermediates aim for 12+ turns in each direction, for 2 sets with 20 seconds rest.

Advanced work for 15+ turns in each direction, for 3 sets with 15 seconds rest between sets. Hold in the final phase position for 2 - 3 seconds.

This exercise can be made harder by working with either 1 or both feet off the floor, or by placing the ball down on the floor once it has been crossed over your legs.