Ball Weave Through Legs 

The ball weave through legs is a great core exercise, this exercise looks difficult but you abs stay static during the whole exercise. There is little movement in the midsection during this exercise. The ball weave is easy perform, but it does require some coordination.


Start with you back flat on the ground, then bring your knee up off the floor towards your chest. As you do this past the small ball between your legs from one hand to the other. Alternate the ball weave between both legs. When this exercise is done correctly the movement should like like a bicycle motion. The key to this exercise is to keep your abs contracted at all times, your abs must remain in the "crunch" position for this exercise to work. The shoulder blades should come no higher than a few inches off the floor. Be sure to keep the head straight and chin up. Do not crank the neck.

Step 1

Lie on your back with ball.

Step 2

Contract abs and weave ball between legs.

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