Kneeling Core Exercises with Medicine Balls

Video Transcript

"KIRK VICKERS: Again, the next motion that we're going to do, we're going to incorporate again a medicine ball. We're going to use the four-pound medicine ball again. Again, the weight of the medicine ball is not all that important. For some of you individuals that might be a little stronger, you may need a little heavier medicine ball but, many times, a four-pound medicine ball is going to be all that you need if you do the movement properly. This next movement, we're going to go into a kneeling position here. We want to be just outside our hips here. Sit nice and tall. We're going to take the medicine ball. Again, we don't want to rotate our hips. If you notice down here, my hips and my pelvis stay very straight and very stable. I don't want any movement through that area. Again, this is a good movement to do if you can in front of a mirror so you can watch your hips, see what's going on with your hips. A variation of this will be going into a circular pattern, nice and slow. What are we doing here--make sure you don't rock at your body. We don't want to arch your back, and we don't want to break down forward going into forward flexion with the trunk. So make sure you sit nice and tall. A good idea and a good thought will be to pretend that you have a hook on the top of your head and it's pulling you towards the ceiling. That will keep your spine nice and tall. Again, watch your hips on this one."