Strength

Seated Med Ball Figure 8

Seated Med Ball Figure 8 focuses on core strength training by moving a medicine ball in a figure 8 pattern. Enhances abs, balance, coordination, stability, and body control.
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Seated Med Ball Figure 8 instructions
Step-by-step instructions
1
Sit on a mat or the floor with your legs extended in front of you, slightly bend your knees for balance.
2
Hold a medicine ball in your hands with your elbows bent.
3
Lean back slightly, keeping your back straight. You should feel your ab muscles engage.
4
Move the medicine ball in a figure eight motion, sweeping it over and around each knee.
5
Keep your abs tight and repeat for the programmed number of reps.
Sit on a mat or the floor with your legs extended in front of you, slightly bend your knees for balance.
Hold a medicine ball in your hands with your elbows bent.
Lean back slightly, keeping your back straight. You should feel your ab muscles engage.
Move the medicine ball in a figure eight motion, sweeping it over and around each knee.
Keep your abs tight and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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