Stability-Ball Seated Woodchopper

• Medicine ball or weighted ball (optional)

1. Starting Position:

• Sit on the stability ball with your feet flat on the ground, shoulder-width apart. Ensure the ball is properly inflated for stability.

• Adjust your position so that your hips are slightly above your knees.

• If using a medicine ball, hold it with both hands in front of your chest.

2. Posture:

   • Keep your back straight and your core engaged throughout the exercise.

   • Your shoulders should be relaxed and not hunched.

3. Movement:

   • Begin the exercise by twisting your torso to one side, bringing the ball down to the side of your hip. This is the starting position for the movement.

   • In a controlled manner, rotate your torso back to the center while bringing the ball overhead, extending your arms fully.

   • Ensure that your movements are smooth and controlled, focusing on the engagement of your core muscles.

4. Complete the Repetition:

   • Lower the ball back down to the starting side position. This completes one repetition.

   • Perform the desired number of repetitions on one side before switching to the other side.

5. Breathing:

   • Inhale as you twist down to the side and exhale as you bring the ball overhead.

6. Repetitions:

   • Aim for 10-15 repetitions on each side, resting as needed.

Tips for Beginners:

• Start without weight if you're new to this exercise to focus on form.

• Make sure to maintain balance on the stability ball; if you feel unstable, reposition your feet.

• Keep your movements controlled to avoid straining your back.

Safety Considerations:

• Ensure the stability ball is adequate for your height.

• Avoid arching your back; keep your movements fluid and your core engaged.