Ab exercises with medicine ball become a great exercise choice to strengthen and tighten your abs and core muscles. It’s cheap and comes in a variety of weights and styles, and can form a strong and sexy belly, of course, with the right technique!
When talking about using this medicine ball in bodybuilding, the first reaction of some people to be skeptical. However, now most people are more satisfied with the results given using this tool.
Being skeptical about the effects of the medicine ball can still be understood, but try it once and then see the changes, soon you will like it. This exercise will not only take your abs exercises to another level but will also help you lose fat faster because of the medicine ball will give you the best resistance.
You may have seen, and learned the techniques, and types of these exercises through videos or YouTube and most of these exercises can also be done alone or for you and partner. The medicine ball is the answer to adding endurance to your abs exercises, it’s better than doing boring crunches, and never using any resistance.
Before starting this exercise, a warm-up for at least 10 minutes or more, such as walking briskly or walking in place. After you do this movement for a while, start exercise using heavier medicine balls to continue to challenge your strength and pump your endurance.
1. Russian Twist With Medicine Ball.
- Sit on the floor with your knees bent, and legs raised, parallel to the ground. Hold the medicine ball in front of your chest and lean back, so that your body is at a 45-degree angle to the floor.
- Tighten your core then rotate it to the right as far as you can. Give a short break, then reverse your movements and turn the path to the left as far as you can.
- Within 45 seconds, do as much as you can and then rest for 15 seconds.
2. Mountain Climbers.
Mountain climbers are one of the ab exercises with medicine ball to get rid of belly fat, however, the effect will be more pronounced if you add medicine balls to it.
- Position your body in the push-up position, while your hands will be above the medicine ball.
- Form a straight line on your body from shoulder to ankle, then lift your right leg up until your knee is almost about your chest.
- Return to the starting position, and do another leg repetition in the same motion.
- Perform this movement for at least 1 minute.
3. Medicine Ball Squat + Oblique Twists.
- Stand with feet wider than your shoulder width, while holding the medicine ball in your hand. Sit your hips back into a squat, then bring the ball to the right side, right outside your knee.
- Make sure you rotate from the body and pull your obliques then press your heels back, and rotate the ball up, left, and up.
- Lower back down to the squatting position while carrying the ball to the right. Then repeat 15 times on each side.
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- Lie on your back with your knees bent, hand placed behind your head. Keep your elbows back and out of sight. Head in a neutral position with the distance between the chins and chest.
- Lift your chin and chest toward the ceiling, contract your stomach then lift your shoulders off the floor. Direct your arms and lift your legs towards the ceiling.
- Return to the starting position.
- Keep your head and back in a neutral position and to increase resistance, try holding the medicine ball in your hand. Meanwhile, to reduce resistance, position your hands closer to the body.
5. Reverse Crunch.
- Lie on the floor on your back and hips bent at a 90-degree angle. Your feet point toward the ball holding the medicine ball with your knee. Position your hands on the side with your palms on the floor.
- Keep your heels towards the ceiling, then lift your butt off the floor.
- Return to the starting position.
- Take care of your feet, so they don’t swing to prevent using momentum during this exercise.
This exercise is useful for developing endurance and strength. If you have a heavy medicine ball, this is an exercise to use it.
- Stand with feet shoulder-width apart and with both hands holding the medicine ball straight above your head.
- Bend your hips and, make sure your arms stay straight, then slam the medicine ball to the floor with all your might.
- Take the ball then return to the starting position and do this movement in 3 sets of 10 reps.
7. Toe Touch.
- Lay your body in a supine position and spread your legs, while your hands hold the medicine ball.
- This involves your core, raising your arms and legs straight up to meet your middle body, making sure they come in contact with your rattling up.
- Go back slowly to start and, do this exercise 12 to 15 reps.
Start ab exercises with medicine ball slowly and according to your ability. Stay with a weight that does not cause the center of your body to stretch. When in doubt, ask your personal trainer for help!