How to Perform the Medicine Ball Sit up Exercise

Find a partner. Sit facing them with your knees drawn up. Place your feet on top of theirs or vice versa. Then, lie down so that you are face up. Make sure your lower back is touching the floor. Hold a medicine ball to your chest. Slowly lift your torso up. Focus on doing so in a controlled manner, feeling each vertebra lift off the floor. At about 30˚ youll feel as though you cant lift much further. Do your best to lift as high as you can pushing through your feet (dont bounce yourself up). When you reach the top, use a chest pass to throw the ball to your partner. Continue to perform these sit-ups and alternate who throws the ball and who catches it. Remember to rise up and down in a slow, controlled manner—each ascent and descent should last about 5 seconds.