Strengthing your Core

Hanging Crunch with Medicine Ball

I personally haven't seen this type of exercise done before, I like to say I came up with it on my own.  I'm using a 6lb medicine ball that is placed between your thighs and held there during the process. While holding onto the handle bars, lift up your legs together so that your chins almost touch the bar while your knees are bent. Then bring your legs back down slowly. Do this for 4 sets of 10 reps. This is a tough workout, but it will benefit your abdomen and core. 

 

  



Side Twist Pass

This exercise is done with a 25lb (or what you can use) medicine ball.  Standing about 10ft from the wall stand parallel with feet shoulder width apart.  Throw the ball against the wall as hard as you possibly can.  Catch the ball as it comes back to you. Make sure to keep your feet stationary and not moving around.  Do this 3 sets of 12 reps.

 



Leg Extension Crunch



This is another hanging crunch, but slightly different.  While hanging, your arms should be slightly bent, with your knees and feet together. You will point your toes back toward yourself as you bring your knees up to your chest. Do this 3 sets of 10 reps.