Although under-utilized, this exercise is a great way to strengthen the core region. Twisting the legs from side to side is especially effective when it comes to recruiting the oblique muscles. The addition of a medicine ball further enhances the movements effectiveness.
- While lying on your back, bend the knees to a 45 degree angle and place an appropriately weighted medicine ball between your inner thighs.
- Inhale and in a controlled motion, rotate your legs to the side, stopping short of making contact with the ground.
- Exhale and twist the legs to the opposing side. The result should be a smooth semi-circular motion.
- Continue until the desired number of repetitions are completed
Placing the medicine ball between the ankles instead of the inner thighs will make the movement more demanding on the torso.
Increasing the speed of the motion will increase the amount of eccentric stability needed from the obliques in order to decelerate the movement prior to making ground contact.
The movement can also be performed without the medicine ball. Beginners can go through the motion with the knees bent while advanced trainees can perform the exercise with the legs extended.
Performing the semi-circular motion with your legs while hanging from a pull-up apparatus is yet another advanced version of the movement