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.