Sit-ups have a solid reputation in the gym, but the medicine ball workouts for abs are extremely effective when it comes to helping one get a defined midsection. You will be making a huge mistake if you ignore this physical fitness routine. You should add it to your exercise regimen today!
History Around Medicine Balls
The medicine ball has an interesting history. At first, physiotherapists used it to re-train people who suffered from various injuries. Over the years, these versatile balls became popular with athletes and exercise buffs.
They can weigh from 1 to 10 kilos, and they can be used for a variety of exercises. This is the primary reason why you will find them in gyms, fitness centers, and in homes around the globe.
Medicine balls come in several different versions. You have the following options to choose from: medicine balls with handles, medicine balls with straps, inflatable medicine balls, and medicine balls filled with sand. In this article, we will look at several reasons why the medicine ball workouts for abs is great for getting that defined abdomen.
Dependable Bodybuilding Friend
It’s vital to point out that the medicine ball will take your workouts to another level. Besides stimulating your midsection, it will strengthen other muscle groups.
This is what you need if you’re interested in toning your entire body. However, you should start off with the right weight. You can gradually increase the weight when your body begins to adapt to the ball.
Ideal for Physical Preparedness
Fitness buffs and athletes use medical balls in their training. They are versatile, and they can be used for exercises that use a range of motion.
This is one of the main reasons why they are highly endorsed by many personal trainers. For example, medicine balls have been a staple in boxing for many decades. They help boxers develop a tough midsection so that they can absorb heavy body punches during their bouts.
Your True Partner in Crime
Would you like to strengthen your limbs? If so, working out with a medicine ball should be one of your top priorities in the gym. The medicine ball will strengthen your adductors, hamstrings, and gluteal muscles.
With a medicine ball at your disposal, you can do a wide variety of exercises. Medicine ball workouts for abs are great, but you can also use the ball while doing lunges. Simply hold the ball, and do chest twists while lunging forward with your legs.
Increasing Your Power and Explosiveness
You can use the medicine ball to build up your power and explosiveness. Plyometrics (special exercises where muscle contraction is preceded by a stretch) help your body store energy. This energy will be released when you tense your muscles.
You can use the medicine ball as a projectile if you need more power for your throws. Simply throw the medicine ball against the wall several times. For best results, start with ten reps and increase them over time.
Help Develop Balance and Coordination
Medicine ball workouts for abs is probably the most popular reason why so many people gravitate to this exercise wonder. However, you can also use a medicine ball to develop your balance and coordination.
It doesn’t take a rocket scientist to discern that working out with a medicine ball with throw you off-balance. When this happens, your deeper muscles will be stimulated. This helps you maintain exceptional posture. Working out with a medicine ball will build your core muscles and strengthen your back.
As pointed out earlier, medicine ball workouts for abs will chisel your abs. It’s also important to point out that you will burn tons of calories. This is what you need if you want to keep your weight under control.
The medicine ball offers many advantages that are hard for anyone to turn down, as you can see. Medicine balls come in many different sizes and weights.
This training tool will take your workout to another level. Getting this training tool will turn out to be one of the best decisions that you will ever make in your life.
Medicine Ball Workouts For Abs
1. Med Ball Crunch
1. Lie faceup with knees bent and feet flat on the floor, holding the ball with arms extended overhead.
2. Curl head and shoulders off the floor, squeezing abs in as you raise the ball overhead and in front of you as you sit up.
3. Allow the ball to gently fall back, as you lower down to the starting position.
Do 8 to 16 reps.
2. Russian Twist With Med Ball
1. Sit with knees bent and feet flat on the floor, holding the medicine ball to your chest.
2. Lean back slightly at a 45-degree angle to the floor, engaging core.
3. Keep feet flexed with heel lightly touching the floor.
4. Rotate to the right, keeping the ball at your chest, and twist from the low back.
5. Return to starting position, then rotate to the left.
Do 8 to 16 reps per side.
3. Med Ball Plank
1. Place both hands on the medicine ball with arms fully extended and legs straight behind you.
2. You’ll be in a high plank position but with the added challenge of balancing your hands on the ball.
3. Keep abs tight, hips level, and shoulders down and back.
Hold for 30 to 60 seconds.
4. Med Ball Woodchopper
1. Stand with feet hip-width apart, knees slightly bent, holding the medicine ball with both hands.
2. Bring the ball up and to the left on a diagonal so arms are fully extended.
3. In one fluid movement, bring the ball down and across your body to the right, allowing the torso to naturally rotate.
4. Bend knees and pivot feet slightly as you lower.
5. Finish with the ball about even with the right knee, hips back and knees bent.
6. Return to starting position by bringing the ball up and across your body on the same diagonal.
Do 8 to 12 reps on this side, then switch sides.
5. Med Ball Mountain Climbers
1. Start in high plank position with both hands on the ball (as in Med Ball Plank above).
2. From here, draw right knee, then left knee, into the chest.
3. Continue to alternate knees as quickly as possible while maintaining a tight core and level hips.
Repeat for 30 to 60 seconds.
6. Reverse Med Ball Plank
(Balance Ball is used in the video. Just use the Med Ball same way)
1. Start in a high plank position with the medicine ball near feet.
2. Place one foot then the other on top of ball so feet are balanced on the ball.
Hold for 30 to 60 seconds.
Make it harder: From the high plank position with feet on the ball, bring right knee into chest, carefully place it back on the ball, then bring left knee in. Continue to alternate as quickly as possible, maintaining balance throughout.
7. Med Ball Boat Balance
1. Sit with feet on the floor, knees bent, and med ball close at hand.
2. Bring feet off the floor and legs into a table-top position so shins are parallel to the floor.
3. Balance ball on lower shins.
4. Lean back slightly (at a 45-degree angle) and raise extended arms to your side.
Hold for 30 to 60 seconds.
8. Med Ball Twist
1. Start seated with feet on ground, knees bent, holding the medicine ball to your chest.
2. Raise feet off ground into a low tabletop position.
3. Twist torso to the right as you move knees to the left.
4. Rotate back to center, then over to the left, with knees dropping slightly to the right. (Do not allow knees to touch the ground.)
5. Keep hips stable and core tight throughout.
Alternate for 8 to 12 reps total.
Make it harder: Lie faceup and straighten legs up toward the ceiling.
Curl up and rotate slightly to the right, while you allow straight legs to fall toward the left side.
Without allowing feet to touch the ground, bring feet back up, then allow them to drop toward the right, while you crunch up and toward the left.
9. Flying Superman With Med Ball
1. Lie facedown, arms extended in a T, with the med ball held between your feet.
2. Lift upper back and feet off the ground a few inches and contract abs into a superman position.
(Be careful not to put excess pressure on the lower back.)
Hold for 30 to 60 seconds.
10. Med Ball Toe Touch
1. Lie faceup holding ball overhead.
2. Raise legs toward the ceiling (so your body forms an L shape).
3. Extend arms and crunch up, bringing ball toward feet and raising upper back a few inches off the ground.
4. Make sure to contract abs and keep neck and shoulders relaxed.
5. Roll back down, allowing the ball to gently come overhead.
6. Return to the starting position.
Do 8 to 12 reps.
A helpful article by WebMD: 10 Fun Moves to Reshape Your Body With an Exercise Ball Workout