Slowly twist your upper body to the left side, till your elbow touches the floor and back to the starting position.Squeeze your abs and throw the ball laterally towards the wall.Oblique crunch with medicine ballLie on your back in a bent knee position, placing the medicine ball on your ankles. Make sure ankles are parallel to the floor throughout the exercise. Make sure to use only abdominal muscles whenever you throw and catch the ball.Keep weighted plate on your back. Keep your elbows about 45 degree angle. Make sure your glutes and naval are squeezed throughout the movement.

Keep your hand behind your head, and lift your upper body about 30 degrees.Note: Tuck your tummy in throughout the movement.Weighted jacket pikeWear a weighted jacket of 4-5 kg.When the ball bounces back, hold with both hands and squat down to starting position. Use your abdominal muscles to roll the Swiss ball using your elbows.Keep both your hands on the floor in a push-up position.Elbow roll on a Swiss ballPlace your elbow on a Swiss ball and keep your feet shoulder-width apart, as though you are in a regular plank. Exhale though throwing movement.Bring the ball next to your left knee in a squatting position. Now slowly roll the Swiss ball about 4-5 inches forward and backward, using your elbow.

Pause for two seconds at the top most position and back to the original position and stay for two seconds.Perform these hard core exercises with the help of a fitness trainer and make sure you do a proper warm-up. Don't custom ball valve manufacturer turn your lower body.. You can do these exercises thrice a week.Slowly pull the Swiss ball towards your arms while raising your hip upwards.Perform four sets of 15 repetitions on each side.Place both your feet about shoulder-width apart on the medium size Swiss ball. Maintain a proper rhythmic movement. Exhale while twisting towards left and right sides.Repeat the same 15 times and switch to the other side and perform the same for 15 more repetitions.Repeat the same for 15 times of four sets.

Adjust the weight and medicine ball according to your strength, and focus on keeping a proper form instead of doing more repetitions or using more weights. Maintain a proper rhythmic motion.Note: Brace your core.Medicine ball lateral throwsGrab a medicine ball and stand with your feet shoulder-width apart, legs next to the wall. Use your abdomen muscles for each and every repetition.Continue to roll the ball for 30-45 seconds of four sets.The writer is master trainer, Zen Sports and Fitness.Squeeze the stomach and lift your ankle with a bent knee.Note: Squeeze your glutes and abdominal muscles throughout the movement.Now, slowly twist your upper body to the right, till your elbow touches the floor and back to the starting position.Repeat the same 15 times, four sets each side, as slow as possible.