Figure Eight (Medicine Ball)
A core stabilization exercise where a medicine ball is moved in a figure-eight pattern around the body while standing, developing rotational control.
Instructions
- Stand with feet shoulder-width apart, holding a medicine ball with both hands at chest height.
- Begin moving the ball in a figure-eight pattern around your body.
- Move the ball in one direction around your hips and torso, creating a continuous figure-eight motion.
- Keep your feet planted and core engaged throughout the movement.
- Complete the desired time or number of rotations in one direction, then reverse.
Tips
- This is an excellent dynamic warm-up or conditioning exercise.
- Focus on core engagement to control the medicine ball movement.
- The figure-eight pattern improves coordination and rotational awareness.
- Adjust the speed to increase difficulty and intensity.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 25 s | 4 kg | 4 kg |
| Build muscle | 3 | 40 s | 4 kg | 3 kg |
| Build endurance | 3 | 1 min | 3 kg | 2 kg |