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Exercise of the Week – Weighted Ball Rotation

Target Muscles: Core and Cardio.

Weighted Ball Rotation 01 - Pro:Kinesis Personal Training, High Wycombe

Start by standing, feet wider than hip width apart, and holding the weighted ball out in front of you. Swing the ball to one side, and as you do so, pivot and tap the toe of your opposing foot behind you as shown.

Weighted Ball Rotation 02 - Pro:Kinesis Personal Training, High Wycombe

Then simply continue twisting your body from side to side, tapping the opposite toe behind you each time. Primarily this is a core exercise, but the faster you perform this the greater the emphasis on cardio.

This good combination exercise works the core consistently, especially the obliques in accelerating and decelerating the upper body during the rotation. Speeding the movement up increases the cardio demand, but remember to ensure that your movement is also controlled.