1. Cable or Banded Rotations
- Stand holding a cable with both hands out in front of you at just under shoulder-height.
- Keeping your arms fixed and straight, and your abs engaged, rotate your upper body to the left, then back to center, and then to the right, and then back to center
- Alternate sides for one set of 10 complete reps.
2. Barbell Ab Rollouts
- For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
- While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don’t, you will work out your shoulders and back more than the abs.
- After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
- Repeat for the recommended amount of repetitions.
3. Medicine Ball Rotational Throw
- Stand with your side several feet away from a wall. Hold a medicine ball with both hands in an athletic stance. This will be your starting position.
- Begin by rotating your shoulders away from the wall winding up in preparation for the throw. Immediately reverse direction, turning your shoulders and releasing the ball against the wall as fast as you can.
- Receive the ball on the bounce and repeat the exercise for the desired amount of repetitions depending on the weight and intensity.