Medicine Ball Ab Workout
A medicine ball provides a great way to workout and the 200 rep medicine ball workout below is my favorite circuit for working the abdominal muscles.
If your goal is to get 6 pack abs then you need a structured routine that will train the abdominal's from all angles.
Upper Abs
Lower Abs
Oblique's (Sides)
The below workout can be used as a standalone workout on days between your cardio or weight lifting program. Personally i use this workout at the end of my cardio sessions to help burn more fat.
This medicine ball ab workout will help condition your core as well as working your shoulders, hips, and legs.
You should start off by using a light medicine ball of 1-2kg until you get used to the exercises. You can then increase to weight to add extra resistance and increase the intensity of this home workout.
The Workout
There are 10 different medicine ball exercises in this workout and you will be doing each one for 20reps. 10x20 = 200reps.
The workout is to be done in a circuit so you will go from one exercise to the next with no rest in between exercises. This will keep a constant tension on your core muscles which increases the effectiveness of the workout and burns more calories.
Remember
Getting 6 pack abs is not all about working your abdominal muscles. You need to be burning away the layer of fat that covers them in order for them to show through.
The Exercises
These exercises should be done in the order shown:
- Big Circles (10 reps each direction)
- Over The Head Wood Choppers
- Rotations
- Squat to Press
- Sit Ups
- Sitting Twists With Bounce
- Toe Touch
- 45degree Twists
- 1 Legged Suitcases
- Diagonal Crunches
Don't worry if you have never heard of these exercises as the whole medicine ball ab workout is demonstrated on the video below.
After you have completed 1 circuit then you can rest 1-2minutes and repeat the workout 2-5 times. This will provide you with a great home workout.
If you find this workout too difficult even with a light medicine ball then you can half the number of reps and do a 100rep medicine ball workout and gradually increase the number of reps that you do.
You will notice results from this workout in only a few short weeks. I used this workout to train my abs when i completed my 12 week muscle building challenge and found it to be very effective at developing my abdominal's.
The picture on the left shows one of my before photos which was taken on 1st April.
Weight: 201.6lbs
Body Fat %: 23.86%
Fat Mass: 47.95lbs
Lean Body Mass: 152.05lbs
Waist: 38inches
The picture on the right shows one of my after photos which was taken on the 1st July.
Weight: 180.6lbs
Body Fat %: 10.59%
Fat Mass: 19.13lbs
Lean Body Mass: 161.47lbs
Waist: 33.5inches
You can read my full muscle building transformation story here.
Back From Medicine Ball Ab Workout to Home Workout Success
Back From Medicine Ball Ab Workout To Medicine Ball Workouts
Home Workout Success
"Getting Fit & Looking Great In Your Own Terms"
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