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Lying Overhead Throw

Trains the Abs.

Lying Overhead Throw: the muscles it trains, from the front. Primary — Rectus Abdominis. Also worked — Clavicular Head, Sternocostal Head, Abdominal Head, Latissimus Dorsi and 3 more. Sternocostal Head is lifted away in this view to show what lies beneath. — The muscles this trains, front and back. Deeper red is primary.

Lying Overhead Throw: the muscles it trains, from behind. Primary — Rectus Abdominis. Also worked — Clavicular Head, Sternocostal Head, Abdominal Head, Latissimus Dorsi and 3 more. — The muscles this trains, front and back. Deeper red is primary.

How to do it

Lie on your back on the floor holding a medicine ball in both hands, arms extended behind the head on the floor.
Bend the knees and plant the feet flat.
Sit up and throw the ball forward over the body in one movement, releasing it in front of the chest.
Follow through with the arms towards the target.
Retrieve the ball or have a partner return it, lie back and repeat.
Keep the feet planted throughout.

Common mistakes

Throwing before sitting up. The trunk drives the throw and the arms follow; a throw from flat on the back uses only the shoulders.
Yanking the neck. The chin stays neutral as the trunk curls up; the head does not lead the throw.
Letting the feet lift. They stay planted; feet that come up mean the throw has been made with momentum rather than the trunk.
Throwing high. The ball goes forward towards the target at chest height, not up in the air.

Muscles worked

Primary

Abs

Secondary