Int Medicine Ball
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Use the following exercises to help strengthen and develop your abdominal oblique muscles - (those around the side of your body) and also your main abdominals. Aim to click on each image to read a full exercise description - and also look at numerous alterantive exercises. |
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SEATED TWISTS
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LYING MEDICINE BALL OBLIQUES
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AROUND THE BODY (SMALL BALL)
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STANDING SIDE BENDS
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12 - 15 slow turns each side. Breathe deeply throughout.
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2 Sets of 8 - 10 slow rolls each side - with 20 seconds rest. Light Ball.
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2 Sets of 8 - 12 turns each direction with a light ball or tennis ball.
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1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase.
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WEIGHTED GOLF SWING
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SEATED ROTATIONS
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LIFT ONTO CROSSED LEGS
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WEIGHTED LEG EXTENSIONS
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Alternate sides for 30 - 45 seconds.
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2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight.
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2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets.
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Work smoothly for 45 - 60 seconds, holding a small ball between feet.
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FGF = Feel Good Factor - Write down how you feel after your sets.
Record the amount of reps you performed for each exercise. |
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| Exercise | Reps | Sets | FGF | Exercise | Reps | Sets | FGF |
| 1 | . | . | . | 5 | . | . | . |
| 2 | . | . | . | 6 | . | . | . |
| 3 | . | . | . | 7 | . | . | . |
| 4 | . | . | . | 8 | . | . | . |
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Notes: |
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