Pendulum with Medicine Ball
Place a lightweight medicine ball between your ankles and lie flat on your back, arms at your sides, abs engaged, lower back flat on the floor, and legs extended straight up in line with the hips.
INHALE: Keep your abs engaged, legs in the line of the hips and your shoulder blades on the mat as you lower your legs to the left side of the body while squeezing the medicine ball tightly. EXHALE: Use your core to slowly lift your legs back up to the starting position to complete one rep. Switch sides.
Do not let your shoulders lift off of the mat; keep them squared and flat on the floor at all times. Your opposite hip will rise off the mat during this exercise. Work through your own range of motion and keep the legs in line with the hips at all times. Do not use momentum to swing the legs.
Muscles Worked: Abs, Obliques