As you become more experienced, you can increase your sets and the number of repetitions. Figure 8s can be performed 2-3 times a week. Reps and Sets: A good place to start is 3 sets of 5-10 reps on each side for 3 total sets. Remember to take deep breaths in through the nose and out through the mouth. While exercising, it’s common to unconsciously hold your breath.As you get stronger, you will be able to increase the weight. A ball that weighs too little won’t offer enough resistance, and a ball that is too heavy can cause unnecessary strain that does more harm than good. This may seem obvious, but it’s critical that you choose a medicine ball of appropriate weight.Your abs should be fully engaged for the duration of the movement. Placing your feet too wide or too narrow might cause stability issues and could cause you to rock back and forth during the exercise, which you don’t want. Stand with your feet about shoulder-width apart.
Using proper form is imperative when performing this movement. Stay conscious of keeping your eyes focused on the medicine ball as you move it and make sure you keep your neck and head in a fixed position and move your head together with your arms as you move the ball in the direction of the movement.
There is also the tendency to let your head fall back and your shoulders rise up.If you don’t keep your core tight, this exercise could have the same effect on the body as lifting a weight with your back instead of your legs. Since this is an exercise that targets your core, it’s crucial to have the abdominal muscles engaged at all times.Things To Avoid: The main risk when performing figure 8s with a medicine ball is injuring your back.