If you want to work your core muscles in a bit different way, then doing medicine ball exercises to get toned abs can be a great choice. This simple fitness equipment has been used for thousands of years to work the entire body. We can choose from different sizes and weights.
What Exactly are Medicine Balls?
A medicine ball (which is also known as an exercise ball, a med ball, or a fitness ball) is basically a ball that is weighty and is roughly the diameter of the shoulders (approx. 14 inches). Often used for rehabilitation and strength training, it serves an important role in the field of sports medicine. It should not be confused with the larger, inflated exercise ball.
Sometimes, it is metal with a rubber outside for grip. Most times, It is a leather ball with sand in it. They are usually sold as 2–25 lb. balls and are used effectively in plyometric weight training to increase explosive power in athletes in all sports. Some medicine balls are in the form of weighted basketballs.
The ‘sandbag-meets-basketball’ is perfect for core training since it allows you to easily move and balance the weight in ways dumbbells may not. Best of all, medicine balls come in different weights and sizes, so even if you’re new to working out, there is always one that would best suit you. In a recent development, medicine ball exercises to get toned abs is now considered one of the best exercise activity for bodybuilding.
Let us take a look at some of the many advantages of exercises done with exercise balls.
Advantages of Medicine Ball Exercises
First, they help to work core muscles from different angles. With it, we can perform movements which are very similar to the ones we usually do daily. So we can enhance the strength of the muscles with functional movements. These motions develop the body posture and the core stability.
Besides, we can increase the effectiveness of the well-known ab exercises such as sit-ups, crunches, leg raises, etc. Since we use weights, the muscles work harder, so these moves tone and strengthen your core faster than the ones without it.
Finally, we can choose from various sizes and weights. Bigger and heavier Medicine balls are more suitable for those who have better fitness level, while smaller and lighter ones are great for beginners.
In my, opinion there is no need to use very heavy ones since it is crucial to perform the movements properly and using too heavy ones may result in injuries. For beginners 2-6 pounds weighted balls are suitable. Those who already have core strength can increase theirs to 6-12 pounds. It is a great idea to engage in medicine ball exercises to get toned abs fast!
Best Medicine Ball Exercises to Get Toned Abs
What You’ll Need:
There are only 3 basic pieces of equipment you’ll need for this workout. And the great thing is, they’re all relatively cheap to buy on Amazon and they’re multi-purpose, meaning you can use them for a variety of different workouts and exercise routines beyond this one.
A light workout gear; Medicine Ball; I get all of my Women’s Workout & Training Pants from Amazon for less than half the price (the quality, price, and prints are awesome) A gym timer (free apps are available for download), and A floor mat to lay on the floor.
1. Med Ball Crunch
- Lie faceup with knees bent and feet flat on the floor, holding the ball with arms extended overhead.
- 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.
- Allow the ball to gently fall overhead, as you lower down to starting position.
Do 8 to 16 reps.
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2. Lunges With Twist
If you do the lunges with a twist, it will shape your abs and thighs.
- Stand straight and keep your legs slightly apart.
- Lift the ball towards your chest and make sure that the elbow is bent and points towards the sides.
- Bring out your right leg and take a step forward while lunging ahead.
- Holding on to the ball in the lunge position, keeping the front thigh parallel to the floor,
- Twist your waist towards the right.
Return to the previous position and repeat it 10 times. If you practice 3 such sets in a day, it can perfectly shape your abs. Remember to keep working with your medicine ball exercises to get toned abs daily.
3. Medicine Ball Swing
- Stand with your feet slightly wider than shoulder-width apart.
- Grab one medicine ball handle in both hands with your palms facing down.
- Keeping your chest high, your shoulders away from your ears, and your elbows locked,
- Lower into a squat and let the weight hang between your legs. In one explosive movement,
- Swing the medicine ball up as you press through your heels, straighten your legs, and
- Bring your hips forward to come up to a standing position with the ball above (but not behind) your head.
- Without bending your elbows, let the ball drop down between your legs as you lower back into a squat.
That’s one rep. Repeat up to 20 times.
4. Med Ball Woodchopper
- Stand with feet hip-width apart, knees slightly bent, holding the medicine ball with both hands.
- Bring the ball up and to the left on a diagonal so arms are fully extended.
- In one fluid movement, bring the ball down and across your body to the right, allowing the torso to naturally rotate.
- Bend knees and pivot feet slightly as you lower.
- Finish with the ball about even with the right knee, hips back and knees bent.
- 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.
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5. Bent-Knee Crunch With Twist
- Lie on your back with your knees bent about 90 degrees and your feet off the floor.
- Place the medicine ball between your upper calves and press them together so the ball doesn’t drop.
- Bring your hands up to the sides of your head and let your elbows drop out to the sides.
- Brace your core as you simultaneously lift your head and shoulders up off the ground for a crunch, and
- Bring your knees in toward your body until they’re stacked over your hips.
- Twist your upper body to the left and let your knees drop a few inches to the right.
- Return to center, and release your head and shoulders to the ground as you let your knees come forward a few inches.
Repeat the crunch and twist to the opposite side. That’s one rep. Continue alternating sides for 10 to 12 reps, alternating sides.
6. Med Ball Twist
- Start seated with feet on ground, knees bent, holding the med ball to your chest.
- Raise feet off ground into a low tabletop position.
- Twist torso to the right as you move knees to the left.
- Rotate back to center, then over to the left, with knees dropping slightly to the right. (Do not allow knees to touch the ground.)
- Keep hips stable and core tight throughout.
Alternate for 8 to 12 reps total.
Dumbbells and kettlebells are a great way to amp up any routine, but they’re not the only weights at the gym. If you’ve never tried using a medicine ball to compliment your workout routines, there’s no better time than now. I guarantee that you will be amazed at the results of your use of medicine ball exercises to get toned abs.