One Ball + Two People = Hard Abs! Grab a medicine ball, find a partner and get to work! =) 1) Seated Circles Sit back-to-back with your partner, legs crossed. Hold the ball out in front of you. Now pass the ball to your partner by twisting your body, bringing your arms out and then over your shoulders, placing the ball in your partner’s hands. Your partner keeps moving the ball in the same direction and passes the ball back to your opposite side. Really, all you’re doing is moving the ball around the two of you in a big circle. Try to keep your back straight, abs tight and arms extended. This exercise is great for working the obliques (the sides of your abs). After 15 repetitions in one direction, switch. Repeat 2 – 3 times. Your arms will have to bend as you get to the side of your body, exchanging the ball with your partner. As soon as you have the ball in your hands, straighten your arms out. 2) Chest Pass w/ Squat Stand with your feet about hip-width apart, toes pointed out slightly. Your partner is about 15 feet in front of you. Holding the medicine ball at your chest, pass the ball from your chest to your partner’s chest. Your partner will catch the ball, then squat down and vigorously roll the ball on the ground to you. You squat down, pick it up and pass it back to your partner’s chest. Continue this for 15 repetitions, then reverse the order with your partner starting the ball passes. Repeat 2 – 3 times. Remember to keep your abs in and hold a firm stance. The movements of passing/squatting are very functional and a great way to work not just your abs, but also your shoulders and tush! Start with an easy weight (no more than 3 to 5 pounds). If you feel confident, work your way up. 3) Straight Arm Plank Pass You and your partner are head-to-head, pushed up in a straight arm plank position. Give about 3 feet of space in between the two of you. From a straight-arm plank position, roll the medicine ball from your right hand to your partner’s right hand, pushing the ball in a diagonal line. Your partner rolls it back to you. You switch hands, then push the ball to your partner’s left hand. Continue doing this for 30 – 60 seconds. Repeat 2 – 3 times. 4) Seated Rebound Sit down on the ground with your knees bent, heels firmly planted and your back about 45 degrees from the ground (a basic beginning sit up position). Your partner is standing about 3 feet in front of you holding the medicine ball. Your partner’s job is to toss the ball down to you. It’s your job to catch the ball and throw it back to your partner as fast as possible without moving from this position. To make it interesting, your partner may want to toss the ball to either side of your body as well. This will keep you on your toes and make you work your obliques as well! Repeat about 30 repetitions, then switch places. Repeat 2 – 3 times.
Posted on: Thu, 28 Aug 2014 15:21:29 +0000