Using a medicine ball during your ab exercises workouts will increase the intensity, add variety and really help to strengthen those muscles.
1. Leg Raises with medicine ball
Lie on your back holding a medicine ball between your legs Raise your legs so they are straight in the air and your body is in an L position.
Squeeze the ball tight between your legs as you lower your legs so they are about three inches above the floor. Hold the position for 30 seconds and repeat.
Try to do three sets of 10.
2. Medicine ball twists
Sit on the floor with your knees bent and hold the medicine ball in front of you with your arms slightly bent.
Twist from side to side and bring the ball all the way to the floor on each side.
Try to complete three sets of 25 on each side.
3. V-sits with medicine ball swap
Lie on your back with your arms and legs both out straight. Hold the medicine ball in your hand.
Raise your hands and feet at the same time and meet in the middle. When your hands and feet meet, transfer the ball to your feet so you ankles are holding the ball. Lower your legs and hands to the floor and repeat, making the transfer back to your hands.
This is a fairly advanced abdominal exercise so start with just three sets of ten. As you get stronger, try to do three sets of 25.
4. Medicine ball sit-ups
Start off lying on your back and put your hands behind your head holding the medicine ball. Pull yourself into a traditional sit up, bringing the ball all the way up to your knees and then touch the floor with it.
Try to do as many of these as you can to failure. Another good way to do this is to time yourself and try to do 50 of them as fast as you can.
5. Medicine ball crunches
Lie on your back with the medicine ball in your hands. Raise your legs so your body is in that L position again.
Holding the medicine in ball in front of you, pull yourself up and try to bring the medicine ball as high as you can. Being able to touch your knees is a good start.
Try to do three sets of 20.
6. Medicine ball plank hold
Put your body into a plank hold position, which is basically a push-up position. Put both hands on the medicine ball and balance this way. Be mindful of keeping your back flat, buttocks down, no arched back, etc.
Hold the position for as long as you can. 60 seconds is a good goal.
7. Medicine Ball decline sit-ups
Find a sit up bench at your workout facility and put it on a decline.
Anchor your feet and lie on your back holding the medicine ball. Pull yourself up into a sit up position and bring the medicine ball all the way up to your knees and repeat.
This is a fairly advanced move, but try to do three sets of 10 to start, eventually working your way up to three sets of 25.
8. Medicine Ball reverse sit-ups
Use the same machine with the decline for this exercise but reverse your body position and put the medicine ball between your thighs instead.
Holding the back of the sit-ups machine pull your knees to your chest with the medicine ball between your legs.
This is another very difficult move, so start out small. Try to do three sets of five in the beginning. You will have to squeeze your thighs really hard to keep the ball between your legs.
Eventually you will be able to three sets of 10 or 20.
You can do abdominal exercises every day but it’s important to alternate moves and keep your muscles guessing.
For great looking abs, eat a diet rich in lean proteins, fiber and healthy carbohydrates.