3 Core Moves
Written By: Kat Painter
Photos By: BillyBow Photography
MEDICINE BALL SCOOPS
Stand with feet shoulder width apart and knees slightly bent
holding the medicine ball in front of your chest.
1.) Go into a full squat with the medicine ball between your legs.
2.) Immediately extend your legs, and at the same time, swing the
medicine ball above your head making sure your arms are straight.
*Return to start position and repeat.
MEDICINE BALL SIDE LUNGE WITH DIAGONAL WOOD CHOPS
1.) Lunge down and bring the medicine ball down in a wood chopping
motion towards your right ankle.
2.) During this motion, rotate your trunk using your core to lift your
arms with the medicine ball above your head on the left side.
*Repeat this motion, then repeat in the opposite direction.
MEDICINE BALL PULLOVER OVERHEAD CRUNCH
1.) Lie on the floor with your knees bent, feet flat on the floor, and with
your arms extended above your head holding a medicine ball.
2.) As you crunch toward your knees, bring the ball over your head.
Slowly lower back down to the floor barely touching your shoulder blades.
*Repeat the exercise.
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ABOUT THE WRITER: Kat Painter is the Owner, Publisher and Chief-in-Editor of FitnessX Magazine, an international print and digital publication for women. She has been actively involved in the fitness industry for the past 12 years working as a certified personal trainer, certified sports nutritionist, group exercise instructor, weight loss consultant, personal training manager, wellness coach, fitness director and fitness company owner. Over the past 8 years, Kat has competed and placed in the top 5 in fitness, figure, fitness modeling, bikini, power lifting and made the contender finals for the American Gladiators in Los Angeles. Currently, she supports charitable organizations like the “Fighting Obesity Campaign”, “Safe Passage” and the “Dream Again Campaign”. As a strong advocate for good health, Kat volunteers her time at schools speaking to young children and teenagers about body image, fitness and nutrition. You can email Kat at katpainter@FitnessX.com. Photos By: BillyBow Photography
