Abdominal Conditioning Drill #4

Strengthening the abs is vital  for those with a condition like Ataxia or Parkinson’s. These are both illnesses which affect motor control and coordination. In order to maintain some stability, the core must be made stronger.

The Basics

This routine should be done with a medicine ball. I suggest a 4lb medicine ball. That’s what I can manage (barely) at this point.

I understand that this challenge may be tough for some people just starting out with ab work. If that’s the case, simplify the exercise. Maybe don’t use a medicine ball. Use something lighter like a book or something. Or if that’s still too much, skip the weight. You can always add more as you get stronger.

The Challenge

I borrowed this routine from this video I saw on YouTube. Below, I also added my own feedback for others with balance and coordination challenges.

Perform each exercise for 20 seconds with a 20 second rest. Each round will be 1 minute and 20 seconds. Repeat this routine for 5 rounds.

1. Seated Medicine Ball Reach-Throughs – Alternately raise each leg (by bending the knees) and thread the medicine ball through your legs. Your aim should be to maintain balance while keeping your upper body off the ground. Do your best to control your legs. They shouldn’t be flailing around.
2. Wall Sit Cross-Overs – Rest your back on a wall like you would for a typical wall sit. Your thighs should be parallel to the ground. Rotate from side to side with the medicine ball. Maintain good form with your head up and your lower back in contact with the wall. Try to touch the ball against the wall so you get the full benefit.
3. Reverse Crunches – These things are tough enough as it is without the medicine ball. If you do use one, be careful, especially if you have trouble controlling your legs. Even from a short distance, it would likely break your nose or something. I suggest crossing your ankles. I found it helped me keep the medicine ball securely in place. You can keep your legs bent. Your aim is to lift your lower back off the ground. Direct your legs straight up. Try not to rock so your legs come back towards your head. You will likely lose balance and tumble over like I did.

If you need to see how it’s done, check out this video from Jonny at Sixpack Shortcuts.

That’s all for now. If you liked this article, please share it!

Thanks and have a great day!