Engage your core to keep your back straight.Start with a lighter medicine ball or dumbbell to get used to the movement before working with heavier weight. When you make your circles, allow your knees to bend slightly as you pivot on your feet, which will allow for a natural rotation of the torso through the movement. Here are some tips for getting the most out of this standing ab exercise: Switch directions after several rounds and circle to the left. Keeping your arms straight, lift the medicine ball to your right, then overhead, and then to the left and back down in front of you again.Įngage your glutes and core to move your torso and provide stability. Stand with your feet hips-distance apart and hold a medicine ball with both hands in front of your pelvis. As you circle the weight around, the goal is to make the biggest circle you can by utilizing your own body weight. Medicine ball circles are a great way to warm up the body, especially the abs and back. Experiment with your own body weight, or try light dumbbells, cables, bands, or an exercise ball for more variety. Perform them standing, sitting, or kneeling, or try standing on one foot, a BOSU, or some other unstable surface to work on your balance. You can also change things up in your overhead side bends with these ideas: Lower the weight when you're finished and roll out your shoulders if need be. Bend from side to side using a natural range of motion as you continue to hold the weight overhead.īe sure to keep your chin parallel to the floor. As you hold the weight overhead, keep your shoulders extended and biceps framing your face.
Take a sturdy stance with your feet just wider than your hips. This standing ab exercise works well holding a medicine ball overhead as you tilt the torso from side to side in a functional movement pattern. Overhead side bends target the obliques and strengthen the abdominals and lower back muscles.
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