Tips for Washboard Abs – Supine Throws
Supine throws can be completed with either a medicine ball of various weights. This exercise can be completed two handed or one handed, depending on the amount of weight you are using and the skill and fitness level that you currently have.
The supine throw focuses on the upper body, but if done correctly, can also target the thighs as a secondary muscle group. Make sure that you are completing the exercise properly in order to get the maximum benefit from your work.
The main muscles that are targeted by this exercise are the abs, the shoulders, the arms, and the back and if done properly, can target the thigh muscles as a secondary muscle group.
How To Warm-up
Warming up for supine throws is simple. You will need to completely stretch your upper body. Start by stretching your sides and your abdominal muscles. Make sure to focus on shoulder rotation stretches, since the anatomy of the shoulder leaves it prone to injury and impingement.
After stretching out, make sure to jog for at least 10 minutes to ensure that your blood is pumping and that your muscles are receiving the proper amount of oxygen to perform at the level you will demand of them.
Stretch your shoulders again to make sure that they are limber enough to carry out the exercise.
The Proper Form
There are two methods of performing the supine throw. You can either choose to do the exercise two handed, or one handed. If you are a beginner, it is recommended that you start out with the two handed method, as it is not as difficult and you will be able to prepare yourself better for the experience of a one handed supine throw.
Two-Handed Supine Throw
Start by laying on the ground with your back on the floor. Bend your knees at a 45 degree angle. Hold your medicine ball in both hands. Extend your hands behind your head.
Force yourself up using your shoulders, using a sit-up motion. While in motion, throw the ball directly at the wall in front of you as if you are trying to throw the ball through the wall.
Bounce the ball off of the wall and back into your hands. You can also do this in a partner method and throw the ball back and forth.
Repeat as many times as you desire.
One-Handed Supine Throws
Start by laying on the ground in the sit-up position. Grip the ball with one hand. Extend this arm fully above your head.
Initiate the movement from your shoulders in a sit-up fashion. Throw the ball as you force yourself up. Complete a set of 10 to 20 and then switch hands to focus on the other side.
How To Cool Down
In order to properly cool down from this exercise, you should stretch out your entire body, focusing on the abs, shoulders, chest and back. Jog for at least 10 minutes to ensure that the lactic acid is completely released from your muscles. This will prevent soreness later.