Set-up: Lay on your back with your knees bent. Hold a weighted medicine ball out in front of you, elbows straight and arms at shoulder height. Medicine ball should be 5-10lbs to start. Make sure to engage you core before you start moving your legs.
Movement: Lift both legs up into a table top position, 90 degrees hip flexion and knees bent to 90 degrees. Keep core engaged and medicine ball straight out in front of you. Slowly lower one leg down towards the ground without touching the floor and then alternate, keep core engaged throughout.
Emphasis: Keep transverse abdominis muscle engaged. Do so by drawing your belly button in towards your spine and trying to flatten your lower back into the surface you are laying on.
Training Impact
Muscle Roles in core march with medicine ball hold - supine
