Using a medicine ball with your ab exercise is a great way to burn additional calories and create more resistance for your muscles.
Here are several simple exercises for your abs using a medicine ball.
You will need a medicine ball that weighs four to eight pounds and a space on the floor of your home or health club.
1. Medicine Ball Twists
This classic exercise works your oblique muscles (flat tire area,) and also works your lower abdominals.
Start off by sitting on the floor with your knees up. Slightly lean back so you can feel that your abdominal muscles are engaged while holding the medicine ball in front of you. Your arms should be bent with your elbows touching your sides.
Slowly rotate the ball from one side of your body to the floor and then back to the other side of your body to the floor. Keep your stomach pulled in at all times. Try to do 20 reps on each side.
To make this exercise harder, raise your legs slightly off the ground and hold them there for all reps.
Once you’ve mastered the move, try to do three sets of 20 on each side.
2. Medicine Ball Sit-Ups
This move works your entire abdominal region.
Find a place to anchor your feet before you begin. If you are at home you can place them under a couch or a bed. If you are at the health club or gym, you can use two large dumbbells as anchors on each foot or even a treadmill.
Once you are set up start out by lying down holding the medicine ball behind your head with your arms straight. As you pull yourself into a sit-up, bring the medicine ball between your legs and touch the floor.
To make this move harder you can gradually use a heavier medicine ball and increase your reps over time.
3. Medicine Ball V-Sits
This move works not only your abdominal muscles, but engages almost your entire body. It is a more advanced move for sure.
Start off lying on the floor with your arms and legs perfectly straight while holding the medicine ball behind your head.
Slowly bring your arms and legs up at the same time (both straight for best results) until they meet. Once they meet, put the medicine ball between your ankles and bring it slowly to the floor.
Immediately start raising your arms and legs until they meet again and put the medicine ball back into your hands and slowly lower again.
When you are first learning this exercise, try to do three sets of ten. As time goes on try to increase to three sets of 25 and then start gradually going to a heavier medicine ball.
4. Reverse Medicine Ball Curls
This move mainly works your lower abdominal region.
Start off by lying on your back with your knees bent. Put the medicine ball between your knees and squeeze it so it doesn’t move or fall.
Slowly, while keeping knees bent with the ball securely held, raise your knees as close to your chest as you can and then bring them back down to about three inches above the floor.
In the beginning, you should try to do two sets of 15. Work your way up to three sets of 15 over the next few weeks before you start using a heavier ball.
5. Medicine Ball Taps
This move will work your oblique muscles again and can be done at home or at a gym.
Find a wall with about six feet of space and stand about 15 inches in front of it with your back to the wall.
Hold the medicine ball with your arms straight out in front of you and slowly rotate the ball while keeping your arms straight from one side of the wall to the other.
Your middle will be twisting but try very hard to keep your shoulders forward so you can feel the pull in your sides.
You should be able to do more reps with this move so aim to do three sets of 25 on each side for best results.
Change it up
Keep your body guessing and switch up your moves daily for the best and fastest results.