Move of the day: Big Circles

What it works...

This basic medicine ball movement is a great exercise to activate your core stabiliser muscles before a targeted core workout.

Starting

Stand with your feet placed shoulder-width apart with a slight bend in your knees. Position your arms straight above your head holding a medicine ball.

TIP: Try to keep your arms straight throughout the entire movement.

The movement

Without bending your elbows, rotate your arms in a counterclockwise direction. Move the ball in a large circular movement to the left, then down in front of your pelvis and then out to your right, before finally returning to the starting position above your head. Complete 10-12 circles and then reverse the direction, to a clockwise movement, for an additional 10-12 reps.

  

Muscles targeted

Primary – Rectus abdominis, obliques and anterior and lateral deltoids.
Secondary (stabilisers and synergists) – Erector spinae, triceps, biceps and forearms, as well as core stabilisers.

Variations to the move

Combine the big circles with medicine ball slams to add a power plyometric element to the exercise. When you complete a circle and return to the starting position with the ball above your head, carry out the slam before starting your next circle.