Video: Lateral Motion Waist Exercises

Lateral Motion Waist Exercises

Lateral motion waist exercises can be done with a medicine ball and other key pieces of equipment. Learn about lateral motion waist exercises with help from a personal trainer in this free video clip.

Video Transcript

Hello, my name is Zia Ali, personal trainer here in Fort Worth, Texas. And today we are going to talk about lateral movements for the waist. So our first exercise is going to be with a medicine ball. And what we are going to do is we are going to take a wide stance. One that is comfortable for you. You don't have to go too wide. But you don't want to be too narrow either because we do need that stability factor. So we are going to keep our feet, mine are about double shoulder width apart. We are going to bring this ball straight up to the ceiling. And what we are going to do is we are just going to work on side bends. So we are going to bend to the sides so we can stretch out that muscle there. Come back, bring it back to the middle. And again keeping our spine nice and long. So that way we are not rounding out those shoulders or again keeping that ball down nice and low. We are trying to keep our body nice and long as we bend side to side. Again we are working on those oblique muscles that are helping us stabilize the spine as we move side to side. And so that way again our hips don't shift out or again our shoulders don't wobble too much ok. If this is too hard for you to keep the ball over your head you could do the same thing with the ball into your chest. And just bend side to side. You might notice it's just a little bit easier to do it this way. You can also bring it to one side so you have that little extra gravity. And over to the other side as you come back to the middle ok. Now another exercise that we are going to do is on the stability ball. Now when we do this exercise on the stability ball technique is very important. You want to make sure that whichever side is on top that leg is back. The reason why is because we have that iliopsoas muscle, part of our hip flexors that can control over the oblique. And we don't want that to over control or overtake the oblique to activate. Cause we are really trying to focus on that oblique. So what we are going to do is we are going to lay down on the ball on the side. So my left side is up, my left side is going to go back. My right leg is going to come in front. You can spread your feet out for a little bit more stability or you can bring them a little bit closer for a little bit more instability to challenge yourself just that little bit more. Now if you are trying to challenge your stability you don't want to have that hand down. But if you need that extra help you can definitely have that hand there to help support you. Your other hand is going to go back behind your head. We are going to round to that ball and we are going to bring it back up, elbow coming more straight down to the side then it actually is in front. So we want to make sure it's a side bend and not so much a front bend. Cause that's where that hip flexor and those abdominals are going to take over. We are really trying to focus on obliques. Again if you don't need that hand we are working here. Rounding our body to that ball. Coming right back down. And again we are not using our arm to pull on our head. It's actually all the motion in that oblique so you should really feel yourself round to the ball. Come up and really feel a good hard squeeze in that oblique. Thank you again for joining us in this video for a lateral movements for the waist. Again my name is Zia Ali, personal trainer here in Fort Worth,Texas.

Lateral Motion Waist Exercises

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