Strengthens the abdominals, specifically the internal and external obliques

Begin by selecting an appropriately sized medicine ball. We generally recommend around a 4/5 kg ball for men and a 2/3 kg ball for women. Start in a seated position, feet preferably off the ground and don’t lean back too much, gripping the med ball with both hands in front of your chest. Rotate your upper body to one side and tap or bounce the ball off the ground beside your hip then lift up and over your knees and repeat on the opposite side. This movement must be performed as quickly as you can in a controlled manner. remember not to hold your breath and to constantly draw your belly button inwards to protect your back from excessive involvement. Try 40 taps

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