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Medicine Ball Ab Exercises

There are many different ab exercises you can do with your medicine ball and training your abs is one of the most popular ways of using a medicine ball.

For a fully effective abdominal training program you should be working the abdominal's from all 3 major angles.

1. Upper Abs
2. Lower Abs
3. Oblique's

The medicine ball exercises below are some of the best exercises for developing core strength.

Here are a few examples of medicine ball ab exercises you can include in your home workouts.

• The Chop
• Woodchoppers
• Twists
• Reverse Sit Ups

The Chop

You start this medicine ball ab exercise by holding a medicine ball with your arms extended overhead.

In one continuous motion bring the ball down in front of you like you are chopping wood.

You will have to bend at your knees like you do in a squat to complete this exercise.

Return to starting position and repeat.

This exercise targets the transverse abdominal's which is the plane that runs straight done the front of your stomach.

 

Medicine Ball Woodchoppers

This is basically the same principle as the exercise above however you are targeting your oblique muscles.

1: Start with your arms extended holding the medicine ball up and to your right.

2.Bring medicine ball down in a wood chop ping motion towards your left foot.

3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

 

Twists

This exercise is often refered to as russian twists and is great for targeting the oblique muscles toning and firming your love handles.

1. Stand with feet hip-width apart.


2. Hold medicine ball with both hands and arms only slightly bent.


3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction.

It is important with these medicine ball abdominal exercises to keep your stomach muscles tensed and engaged with the whole exercise. You should feel the exercise working on your stomach muscles just like you would feel a biceps curl on your biceps.

 

Reverse Sit Ups

1. Start position: Lie with back on floor or bench with hips flexed at 90 degrees and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor.

2. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.

3. Return to start position.

4. Remember keep legs from swinging to prevent momentum throughout the exercise.

This is a great exercise for targeting the lower abdominal muscles just like regular reverse sit ups. The extra resistance from the medicine ball adds to the intensity of the exercise.

 

Medicine Ball Workouts

If you wanted to combine the above medicine ball ab exercises into a workout then the best way to do this is in a circuit. Perform 20 reps of each exercise without stopping and then rest for 30seconds - 60seconds and repeat 2-3 times.

Alternatively you could perform each exercise for a specific amount of time like 10-20seconds doing as many reps as you can in this time.

One of the best workouts for developing your abdominal muscles with the medicine ball is the 200 rep medicine ball circuit which is detailed in the below video.

www.Muscle-Building-Coach.com

 

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