Publicado el 18 comentarios

Seated Medicine Ball Trunk Rotations

Hello, dears!

Have you missed my exercises? I hope so :)

This is a good and easy exercise for beginners who want to tone their abs. If you haven´t a medicine ball, use a light dumbbell or any other object. 2-3 kgs should be enough.
Sit on your mat with your knees slightly bent, feet together, and heels on the floor. Sit as tall as possible. If you have tightness in your back and legs, sit on a cushion or a rolled mat in order to lift your hips and help facilitate a straighter spine. Hold the medicine ball close to your body between your navel and your rib cage. Use your breath to help engage the muscles of your core.
Exhale and slowly rotate your torso to one side. The ball should stay in place through the entire exercise. Do not allow the ball to drop toward the floor. Pause briefly at the end of the twist, inhale and then gently exhale while rotating completely to the opposite side. Repeat the movement back and forth.

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18 comentarios en “Seated Medicine Ball Trunk Rotations

  1. This is a simple exercise yet you reap the benefits! Thanks for sharing.

    1. Thank you! I like simple exercises :) well, you´ve already known that :D

  2. Simple but effective :-)

    1. Indeed :) And the medicine ball is totally optional :D

      1. But preferable for the macho feel!!

      2. Haha, true!

  3. I like this one. Sharing.

    1. Thank you :)

  4. I think even I could do this one. Thank you!

    1. Haha, you’re welcome :-)

  5. CHAPE!! You know better! you need to stop sharing these amazing exercises before my blog goes out of business lol. ;)
    I actually had not heard of this exercise; so this was good and yet new to me! very simple and like you, I enjoy simple (less explaining, less complaints and beneficial for anyone looking to strengthen their core) which is a necessity in my opinion (a strong core can do wonders). Good job Chape! way to make everyone smile today! I am sure all your followers will be starting this exercise up (including myself). Do you think it would be as beneficial with no equipment? I gave my youngest sibling my dumbbells ( I don’t have any exercise equipment now) So I am taking it paycheck by paycheck to invest in equipment, small steps at a time. LOL.


    1. Thank you so much!!
      I don’t know when it was invented, but I’m glad you like it, lol
      With no equipment, place your hands on your belly ;-) and focus on your abs contraction. But I usually recommend a boring book. I bet you have some lol

      1. Thank you for the modification! I figured you had one for us ‘uncool’ people who give away our equipment without finding replacements first. lol. I am guilty as charged. Oh yes! I plenty of old, leftover books I could use. Would hate to see them go to waste! hey books might get me by, since tomorrow is my first day back at the gym and I don’t have equipment at my mom. Maybe it is a good thing I kept my college textbooks lol.


      2. Uncool? Naive! I did that once lol
        I’m only child, I guess you have a pass ;-)
        In my experience, textbooks make a good home equipment. Don’t need manteining, don’t break…

  6. This is great, going to start it with my arm exercises, which are looking great by the way, Thank you for always having a simple little trick up your sleeve !! You rock

    1. Thank you! It means a lot! I´m happy you like my tricks and you use them wisely :)

  7. […] from Chape Personal Trainer who has been coaching me (something Awesome!) and helping me to stay on track, told me with quite […]

    1. Thank you :)

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