FROM SEATING TO KNEELING WITH BODY TWISTS

How to properly perform the sit-to-knee exercise with torso twists?

The movement is performed by:

• thighs, glutes, and abdominal muscles

Also worked by:

• shoulders, back, and arms

Starting position:

Kneel with your knees approximately shoulder-width apart and your feet narrowed. Lower your buttocks onto your heels. Raise your arms and the ball forward to chin level. Keep your back straight and your abs pulled in.

Movement: Raising your hips, move to a kneeling position and rotate your upper body to the right. Keep your torso straight and lower your buttocks onto your heels. Return to a kneeling position, this time rotating your torso to the left. Return to the starting position. Repeat.

Tip: Knees shoulder-width apart, feet close together. The ball is at shoulder height, elbows slightly bent. Abdominal muscles and glutes are contracted.

You will need a medicine ball for this exercise.