Standing Core Exercises with Medicine Balls

Video Transcript

KIRK VICKERS: The next core movement that we're going to do is being--is we're going to incorporate a medicine ball here. I've got two medicine balls, a four-pounder and a six-pounder. We're actually going to use the lighter one, the four-pounder. You'll be surprised at how much-- how difficult you can make something even with a four-pound medicine ball. If you've done some of the other movements, you can see we didn't have hardly any resistance other than body weight and gravity, and you can see how tired you got with some of those movements. In this one, what we going to do is that we're going to go with a nice base, a wide base. We're going to take the medicine ball and we're going to go into what's called a diagonal pattern. We're going to do a chopping motion as if we're chopping down to the side. The thing that I want you to pay attention to is what's happening here, the hips and the pelvis. The thing we want to do is to keep this in control because we want these deep muscles, the intrinsic muscles that we talked about earlier to fire, to hold this in place. So we going to go here and if you notice my hips, there's no movement at my hips. My arms are staying straight and this is not as easy as it may appear. If you try this on your own, watch. A good thing to do might be to do this in a mirror so you can pay attention to your hips. Sometimes you feel like you're in control when really you're not. Then we can go to the other side. It's called a chopping motion and keeping the hips stable.

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