1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
  2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
  3. The arms are not perpendicular to the torso, but instead, kept low near the thighs, as the medicine ball is swung to each side.
  4. Repeat for the prescribed repetitions.