Pick a medicine ball that is a challenging weight and a doable weight. For each of these exercises, hold the medicine ball steadily about the height of your belly button.
1. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart and twist from side to side, for about 190 degrees slowly in each direction. Do four sets of ten repetitions.
2. Hold a medicine ball with both hands by the front of your waist. Keep your legs a little more than hip width apart. Drop down slowly until your medicine ball touches your shins. Come back up slowly. Do four sets of ten repetitions. Inhale when you come up and exhale when you bend.
3. Repeat [2.]. Twist when you bend forward so that the medicine ball touches the shin of the right leg, then come up slowly and repeat for the left leg. Do four sets of ten repetitions. One repetition includes touching each leg one time.
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