Doing medicine ball ab workout can be challenging in itself. But when you bring medicine ball ab workout with extra pounds into the equation, it’s a whole new kind of burn. Medicine balls come in different weights and sizes, so even if you’re new to working out they are easy to hold and even easier to store.
How To Use Medicine Ball Ab Workout
These four strength-building moves not only work the superficial six-pack muscles but also engage all layers of your core from the front to the back of your body. If you’re a beginner four or six pounds is a good starting point. A medicine ball Can challenge your endurance , abs and due to its versatility, this concept has stood the test of time and strength.
Time: 20 to 30 minutes
Equipment: 6- to 10-pound medicine ball
Good for: Abs, core
Instructions: Choose four moves to create a full medicine ball abs workout. Do as many reps as you can for 50 seconds, then take 10 seconds of rest. Repeat that three to four times. Then continue to the next move.
1. Medicine Ball Russian Twist
A Russian twist is a core body exercise that strengthens all parts of your abdomen, including your obliques, for a toned body and a stronger back. This exercise won’t only keep you stable while twisting, but also protect your lower back. If you are feeling your low back hurting, pull your low abs in tighter. Using weights, ball or stability ball in the exercise adds tension to the core muscles, really giving them a workout.
Step By Step Instructions
Begin in a seated position with knees bent, feet off the ground and holding ball in front of chest a couple of inches.
Twist the ball to your left hip bone, keeping body centered during a 45° degree angle.
Contracting your abs, twist slowly to your right and touch the medicine ball to the ground and then to the left beside you. Pause to carry the position .
Quickly, but smoothly, contract your abs and twist your torso back to the middle position, then proceed on to the touch the ball to the ground on the opposite side of you.
Repeat for the specified number of reps.
To end, bring the ball ahead of your body and stay up . Carefully place the ball on the bottom without undue twisting.
2. Medicine Ball Mountain Climber
Mountain climbers are a whole-body move made harder by incorporating a medicine ball a good exercise to get your blood flowing. This mountain climber tests the limits of your heart rate, but also works your abs, thighs and includes as you hop back up to standing position. Although this exercise requires only one equipment which is medicine ball, Medicine Ball Mountain Climbers uses primarily bodyweight to increase strength , while the medicine ball offers a high stability challenge. This exercise will work the entire body but specially on the abs.
Brace core and lift one foot off the floor, Start in high plank position with both hands on medicine ball.
Draw right knee ahead to your chest, then re-extend right leg and draw left knee in.
Continue to left knees as quickly as possible while maintaining a tight core and level hips.
Do not do 50 degree of lower back as your bring your knees towards your chest.
Don’t bend your elbows
Repeat for 30–60 seconds.
3. Medicine Ball Plank
If you’ve ever done a plank, even for 25 seconds, you’ll know that when it comes to a plank, muscles worked include, well, all of them.
you may have perfected your proper plank position on a pleasant , stable surface just like the ground but don’t you think that it’s time to kick things up a notch? Think of a ball plank as a progression from a bodyweight-only plank. because you are on an unstable surface, which requires more muscle engagement .Here are a few steps to do when it comes to the plank all you need is solid plank form, a ball and a willingness to do exercise. This exercise helps to have a abs and strengthen the core.
Steps you need to know
Begin with kneel down on the floor with hands cupped around medicine ball.
Get into a medicine ball plank position, with stomach tight and a 360 degree from your head to your toes.
Have a medicine ball positioned under your chest.
Once your plank is stable, pass the ball from hand handy , rolling it slowly and getting to catch and pass it back to the opposite hand during a continual movement.
consider holding your plank with good technique throughout.
4. Medicine Ball Reverse Crunch
Reverse crunches helps in on the lower abdominal muscles. Make your lower belly sleek and strong by doing reverse crunches with a medicine ball .Moving slowly with complete control is key to the reverse crunch. .You may want to place your hands underneath your lower back for support. Don’t use anything to swing your legs in practice control. This keeps the abs under tension for a extended period and prevents you from putting strain on your lower back, which may happen if you rush the reps. If you’re arching your lower back when lowering your legs, that’s a sign you’re not moving in a controlled fashion.
Steps to be followed
Lying down on your back, place a swiss ball between your feet.
Keeping your legs slightly bent, use your abdominals to lift your legs and the ball up from the ground to above your torso.
Lift your hips, lower back, and mid backtrack the bench while squeezing the ball between your knees.
Slowly lower your legs and therefore the ball on the brink of the bottom . Slowly lower right down to the starting position.
Summary No matter what equipment you’ve available, from a fully-stocked super gym to a pair of dumbbells or nothing but your weight alone, you’ll build muscle, lose fat, and sculpt the physique you’ve always wanted. All of the above exercises and ball really helped to urge ab.
Frequently Asked Question
There are some questions related to medicine ball ab workout as follows:
Q1. Are medicine balls good for abs?
If you’ve never picked up a medicine ball, there’s no better time than now. Medicine balls come in different weights and sizes, so even if you’re new to working out, there’s one to suit you. It’s really helpful for abs and strengthen up the core.
Q2. What weight medicine ball should I use for abs?
If you’re a beginner then start with 4-8 pounds. The added weight of the medicine ball will give you a more intense workout than you’ll get with conventional crunches. Start with light enough so you can do one set easily.
Q3. How do you do abs with a medicine ball?
Doing ab exercises with just your body weight can be challenging in itself. By doing different exercises with a medicine ball like reverse crunches, plank , mountain climber etc.
These four strength-building moves not only work the superficial six-pack muscles but also engage all layers of your core from the front to the back of your body. Medicine balls come in different weights and sizes, so even if you’re new to working out they are easy to hold and even easier to store .It’s really helpful for abs and strengthen up the core. Start with light enough so you can do one set easily.