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This is a medicine ball crunch throw that works the abs and is best performed with a partner.  Sit facing your partner with your feet touching. One person lies down holding the medicine ball overhead. Perform a crunch while squeezing the abs.  Throw the ball to your partner at the top of the crunch and hold this position while your partner performs the same motion. Perform this exercise for 20 to 60 seconds then rest for 30 seconds. Repeat this 3 times.

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Here is a medicine ball hammer throw exercise that strengthens the upper body. Stand slightly wider than shoulder width while holding the medicine ball at one hip. With a throwing motion, move the ball from your hip up across your body to the opposite shoulder. Your weight should also transfer from the hip side to the shoulder side during the throw. Repeat this motion for both sides for 20 to 60 seconds then rest for 20 seconds. Do this 3 times.

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Try this exercise.  Start out by holding a kettle bell in each hand.  Tighten your abs and keep them tight as you sit down on a balance board.  Place your legs in the shape of a V.  Keep your back straight and continue to squeeze your abs, glutes and thighs.  Slowly begin to curl the weight in your right hand up to your shoulder from the floor. Now, carefully press it up above your head.  Lower the weight to your shoulder again and then to the floor.  Now repeat the same motion on your left side.  Repeat this pattern for 2 sets of 12 repetitions to start.

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