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Medicine Ball SiT ups

The sit up is a favorite among many people when it comes to developing the abdominal muscles. Unfortunately what most people don't realize is that the sit up is not the best exercise for getting toned abs.

Using a medicine ball you can create more resistance and work the abdominal muscles at different angles making this medicine ball exercise superior to a traditional sit up.

The are many variations of the medicine ball sit up some of which are demonstrated below.

Arms Extended

1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.
medicine ball sit ups

2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.

3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

This medicine ball sit up takes out all of the momentum you could achieve by thrusting your arms in a normal sit up, therefore increases the intensity on the abdominal muscles. You should aim to really squeeze your stomach muscles at the top of the movement and slowly lower yourself back down to the starting position. It is important to keep your arms straight and look straight up at the ceiling to prevent unnecessary straining on your neck.

Medicine Ball V Sit Ups

Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
medicine ball v sit ups

Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
Return to start position.

This medicine ball exercise is a lot harder to do then a regular sit up and requires more of your core muscles to perform this. Because your legs also get raised in the air you will target the lower abdominal muscles as well making this a good all round abdominal exercise.

Medicine Ball Sit Ups With A Twist

Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.

medicine ball twist sit ups
Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench and twist your shoulders until you are seated in an upright position.

Return to start position and repeat to the other side.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

This exercise targets the upper abdominal muscles with the sit up movement and also the oblique's with the twist.