How to do Medicine Ball Woodchoppers on an Exercise Ball
Exercise balls force you to focus on keeping your balance while you exercise, which helps you isolate distinct muscle groups. Exercise balls, also called stability balls, are particularly good for working out core muscle groups like your abdominal muscles. Exercises like woodchoppers can be difficult to do on an exercise ball because they generally require access to a cabled weight machine, but you can replace the weights with a medicine ball, allowing you to work out your abs with woodchoppers while targeting and isolating your core by sitting on the exercise ball.
Instructions
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How to Do Medicine Ball Wood Choppers on an Exercise Ball
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1
Sit on the exercise ball.
Your legs should form a ninety degree angle, and your feet should be flat on the floor. -
2
Hold the medicine ball at your right side.
You should be grasping it firmly in both hands. Keep your hands directly opposite each other for the duration of the exercise. The ball should be located next to your body, so that your left arm stretches across your body. -
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3
Raise the medicine ball over your head and to the left.
When you have completed the motion, the ball will be above the left side of your body and your right arm will be stretched across your face. You should still have a firm hold on the ball and your hands should still be directly opposite each other. -
4
Lower the medicine ball back to your left side.
Even though you are now working with the pull of gravity, resist the urge to move quickly or you can injure your shoulders and even negate the benefits of the woodchopper exercise entirely. -
5
Repeat the exercise an equal number of times on each side of the body.
For every time you raise the ball from the left to the right, you also need to raise the ball from the right to the left. You may wish to start with three sets of 20 repetitions on each side to become accustomed to the movements of the exercise, or if you are an experienced trainer you may prefer to do 50, 100 or even 500 repetitions at one time.
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Tips & Warnings
It is more important to do the exercises correctly than it is to do large numbers of repetitions. Stop and rest or select a lighter weight medicine ball if you have to struggle to perform the exercise correctly.
If you feel any pain in your shoulders, neck or back while doing this exercise, stop and consult a physician. You may need to work with a trainer to develop a personalized version of this exercise to suit your unique physique.
