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One of the tools that strength and conditioning coach Jonas Sahratian uses to whip the University of North Carolina Tar Heels basketball team into championship-winning shape is a 3.6kg medicine ball. An exercise in his programme – the Standing Russian Twist – helps to build a rock-solid core, burn fat and improve sports performance. He recommends starting with 20 reps and working this up to 40.
HOW TO DO IT
1 Hold a medicine ball with both hands in front of your chest, with your arms straight.
2 Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left.
3 Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.
Abs, obliques, shoulders.
OUR EXPERT’S TIPS
Add this exercise to your core routine or at the end of a typical workout. Work your way up to a 5kg medicine ball as you muscle up.
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