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J & B Medicine Ball Core Body Workout 

            What we have done with this workout is create exercises that involve the entire core body area including the hips, back and abdominals.  In real life, we do activities that involve this full body area.  Our real power and speed comes from the hip area.  If our back and stomach are not in condition to support this power, we become injured, usually the back suffers the most.

            By adding core body exercises to the traditional isolation exercise for this are we can:

Reps - do 10-20 of each exercise. 

These exercises can be done with full range of motion or  modified range of motion exercises so those people  with rotator cuff injuries can still benefit from this workout.   This is a very common ailment but does not need to stop your program altogether, you just have to work around it and be effective.  For limited range of motion, extend the arms only as far as you can do the exercises without pain. 

If you can't complete at least 10, you are using a weight that is too heavy.

    1.  Body Circles - Legs about shoulder width apart, hold Ball above head straight up with both hands.  Circle the ball down to just above the floor, keeping the knees slightly bent, bring back up over head - Do to the clockwise and then counter clockwise

    2.  Chopping Wood - Start with the ball held by both hands, bent over so the ball is between your legs below your knees. Bring the ball all the way overhead and raise up onto your toes while your are lifting.  Come back down and bring the ball to the starting position, keeping your knees slightly bent..

    3.  Side Bends (Overhead if possible) - Lift the ball with both hands over your head.  Keeping your knees slightly bent, bend your torso to the left as far as you can go, then to the right.  The only part that is moving should be the torso.  The hips should be locked in place and not swaying, the arms should stay in the same position as the starting position.  This is for the OBLIQUES.

    4.  Kneeling Rotary Twist - Kneeling on a mat, keeping your body straight, hold the ball between your hands and on your stomach.  Hold your elbows locked on your sides.  Twist one way and then the other as far as you can go.  Do not force it.  You can hold it to each side for a better stretch.

    5.  Seated Rotary Twist - Sit upright on a mat with your  legs in front of you, knees slightly bent.  alternately touch the ball to each side as far around as you can go.  You can go fast as you like if you would like to develop a little speed.

    6.  Recumbent Rotary twist - Same as seated rotary twist except don't sit upright, lean back about 45 degrees (half way)

    7.  Prone Pullovers - Lie on your back on a mat with your knees bent.  Put the ball behind your head to one side  with both hands as far as you can reach.  Then bring the ball over to your stomach with out bending your elbows.  Return to the starting position.  Tighten your stomach muscles while you do this.  You should feel this right under your ribs.

    8.  Prone Rotary pullover & crunch - Lie on your back on a mat with your knees bent.  Put the ball behind your head  to one side with both hands as far as you can reach.  Then bring the ball over to between your legs and do a up crunch at the same time your stomach with out bending your elbows.   Return to the starting position but over the opposite side..

    9.  Prone Pullover & Toe Reach - Lie on your back on a mat.  Bring both legs up perpendicular to the floor with the feet together.  Put the ball behind your head on the floor.  Take the ball and crunch up to touch your toes with the ball.  The legs should be still,  Return to the start position.

10.  Solo or Partner -Standing Torso Twist  - Have a partner stand behind your back about 1-1.5 feet away - back to back.   Knees slightly bent.  Hand the ball to one side.  The partner takes the ball on that same side  and hands it to you at the other side.  You hand it back to the partner .  After 10 or so reps, stop and change direction.  Keeps your elbows in so you don't poke your partner.