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Exercise of the Week – Medicine Ball Boat Throw

Target Muscles: Core (Abdominals & Obliques) plus Proprioception.

Med Ball Boat Throw 01 - Pro:Kinesis Personal Training, High Wycombe

Both partners should sit on the floor, facing each other with their legs out in front so that your toes can just touch. Then both of you lean back, contracting your abdominals and lift your heels off the floor so that you are balancing on the rear of your buttocks, as shown. Keeping your balance, and trying to maintain your heels off the floor, begin gently throwing a medicine ball between you.

Repetitions: Continue for as long as you can, up to a maximum of 2 – 3 mins

Sets: 1-2

A brilliant exercise which really works those core abdominal and oblique muscles and develops Proprioception (balance) in one go. This is a fun addition to the partner series, since it adds a competitive edge between the partners as to who can hold the balance the longest. You’ll feel this one afterwards believe me!