Rainbow (Medicine Ball)

A core isolation exercise where a medicine ball is moved in a rainbow arc from side to side, targeting the obliques and developing rotational core stability.

Instructions

1. Lie on your back with knees bent and feet flat on the floor, or sit upright with knees bent.
2. Hold a medicine ball with both hands at chest level.
3. Move the medicine ball in a rainbow arc from one side of your body to the other.
4. The motion should pass over your torso at chest height or above.
5. Move smoothly and deliberately, feeling the oblique engagement throughout.
6. Continue for the prescribed number of reps or time duration.

Tips

• Keep your movements smooth and controlled rather than jerky.
• The medicine ball should arc up and over your body in a semi-circular motion.
• Feel the stretch in your obliques as you reach toward each side.
• Maintain steady breathing throughout the movement.
• Perform this movement slowly for maximum core activation.
• This is an excellent exercise for core mobility and oblique engagement.