For this exercise you should use a ball weighing three to ten pounds. Weighted balls are great way to add intensity to any workout by engaging your abs and working out your torso. While doing all of the following exercises make sure you move quickly with very small breaks in between reps.
Power Cross Chop
Stand with your feet shoulder width apart. Hold your weighted ball to your chest and squeeze your ab muscles. Twist your torso to the right and use your left foot to pivot off of the floor. Simultaneously swing the ball over your right shoulder and quickly chop it down to your left thigh, switching the foot you’re pivoting with. Make sure your form is perfect in each movement to avoid any back pain. Repeat this ten times and switch to the other side.