Partner MB Pass

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

Position yourself close to your partner, h olding a suitable sized medicine ball at chest level (easier) or behind your head at the starting phase of the exercise.

Perform your standard sit-up; however aim to take your body to a 45-degree angle in the final lift phase. When you reach this position, release the ball towards your partner, aiming to pass the ball back at either their waist height or above.

Avoid throwing the ball in a position whereby your partner will need to bend to catch the ball, as these will cause excessive strain on the lower back.

Keep your abdominal muscles contracted as you catch the ball, then lower down, however keep your shoulders off the floor, prior to commencing your next repetition.

Intermediates aim for 12 - 20 reps repeated twice.

Advanced work for 12 - 20 reps repeated three times, aiming on adjusting the position you throw the ball at your partner.

Varying the passing and also the catching position will work the complete core abdominal area, aim to change both your passing and catching method as you develop the exercise, (passing and catching higher - further back - ball extended above head).

Working with either 1 or both feet off the floor will greatly increase the level of difficulty of this exercise, if using this method, make sure you stand closer to your partner.

All levels should aim for a comfortably amount of reps, stopping prior to poor technique is established, normally dropping the ball or poor throwing action.