Form cues
- Engage abs
- Full range of motion
- Coordinate throw and catch
- Keep feet grounded
Exercise
Medicine Ball Wall Sit-Up
Waist, weighted
A dynamic core exercise involving a sit-up while throwing and catching a medicine ball against a wall.
Target: rectus abdominis. Also works: hip flexors, obliques, shoulders.
Steps
- Sit on the floor facing a wall, knees bent.
- Hold a medicine ball at your chest.
- Lie back, then perform a sit-up.
- At the top, throw the ball against the wall.
- Catch the rebound and lower back down.
Common mistakes
- Leaning too far back
- Using arms instead of core
- Missing the ball
Breathing
Exhale as you sit up/throw, inhale as you lower down.
In the app, search for Medicine Ball Wall Sit-Up and add it to a workout.