Russian Twist (V-sit with a twist)
Starting Position: Begin sitting on the floor with your knees bent and your feet flat on the floor. Hold the medicine ball and extend your arms out in front of you, and recline back so that your body is angled about 45 degrees.
Form: Keeping your lower body still, twist your body to the right and then to the left.
Personal Tips: The more you lean back, the more challenging this exercise becomes.
Use an angle that is comfortable, yet still gives your abdominal muscles a challenge.
To make this exercise more challenging you can lift your feet about 1-2 inches off the floor and keep you feet in the air during the entire set.
Crunches with a Toe Touch
Starting Position: Lie on your back with your feet off the floor and your legs pointed straight in the air. Keep your arms straight while holding the medicine ball.
Form: Exhale as you lift your shoulder blades off the floor attempting to touch your toes with the medicine ball. Hold at the top for 1 second, and slowly lower to the starting position.
Personal Tips: If your legs are really stiff it’s okay to slightly bend your knees, but continue stretching and work up to keep your legs straight.
Your neck muscles will also be challenged during this exercise. If you cannot complete the entire set at once, perform 5 reps or so and then rest before completing the rest of the set.
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