Torso twists can be amped with medicine ball resistance. Learn medicine ball exercises for strength training and conditioning in this free fitness video.
Sue Conrad is a personal trainer with a certification through the American Council on Exercise (ACE) since 2001. She currently teaches cardio-kickboxing and trains clients aged 11 to 86.
My next clip is the rotary torso with the leg switch. Of course we are going to start down on the mat. Okay now we are going to take one leg flat and extend with the flexed foot. The other leg of course the foot is going to be placed flat on the ground. You are going to grab your medicine ball. Now you can do this in an upright position and if you want more of a challenge you can lean back slightly. Okay. I am going to lean back at a slight angle, both hands on the medicine ball and what you are going to do is you are going to take the ball over head and when you do you are going to switch the position of your legs. So I have got it up and switch to the other side. This may look like a simple exercise but you are really going to start to feel it in the obliques and you are also going to feel it in the quadricep muscles, the gluts, the hams, and the calves. Take it up and across, nice slow controlled movements and exhale as you bring it over and then inhale and exhale again. Take a deep breath in, exhale. This is going to help strengthen the torso and the lower back while getting your obliques in shape. Switch the leg position and the ball goes over head and we are going to kind of make it a nice fluid movement, slow and controlled as to protect the back and the shoulders.
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