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Main target muscles:

• Abdominals
• Quads
• Deltoids
• Latissimus dorsi - this is the main muscle in your back

Top tips:

• Keep your core braced and spine in neutral position
• Ensure you keep your body strong throughout, with great technique
• Ensure a continuous flow of the MDL (multi dimensional load) inside the ball, fluid all the time
• As you take the ball around ensure the lunge is kept small, ensuring the knee does not go over the toe

Start position:

• Stand with the feet apart
• Pick up the ball in neutral position, placing your hands in the concentric circles, either side of the ball
• Tip forward to start and get ready to rotate

Transitional phase:

• Take the ball in a circle motion above the head, rotating firstly to the right
• Ensure the load is a smooth continuous shift, you can hear the audible feedback from the load as you do the exercise
• As you take the ball around lunge the legs from left to right

Finish position:

• Return the ball back down to start position

Options:

Beginners

• To make the exercise easier make the movement smaller