Ab exercise with a medicine ball. Here are 20 effective ab exercises that can be performed using a medicine ball.
These exercises target various parts of the abdominal muscles and can help improve core strength and stability. It’s important to perform each exercise with proper form and technique to maximize the benefits and avoid injury.
Medicine Ball Russian Twist.
The Medicine Ball Russian Twist is an effective exercise that targets the oblique muscles. Here are the steps to perform this exercise correctly:
Sit on the floor with your knees bent and your feet flat on the ground. Hold a medicine ball with both hands and extend your arms in front of your chest.
Lean back slightly, engaging your core muscles to keep your spine straight.
Slowly twist your torso to the right, bringing the medicine ball toward your right hip. Keep your arms straight and your abs engaged.
Pause for a moment, then slowly twist back to the center.
Repeat the twist to the left side, bringing the medicine ball toward your left hip.
Continue alternating twists from side to side for the desired number of reps or time.
Tips:
Avoid rounding your back and keep your chest up.
Exhale as you twist to engage your abs even more.
Keep your feet on the ground or lift them up for an added challenge.
Increase the weight of the medicine ball as you progress to make the exercise more challenging.
Medicine Ball V-Up.
The Medicine Ball V-Up is an effective exercise that targets the rectus abdominis, also known as the “six-pack” muscles. Here are the steps to perform this exercise correctly:
Lie flat on your back with your legs straight and your arms extended behind your head, holding a medicine ball.
Engage your core muscles and lift your legs and upper body off the ground simultaneously, bringing the medicine ball toward your feet.
Keep your legs straight and reach toward your toes with the medicine ball.
Pause for a moment, then slowly lower your upper body and legs back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Avoid jerking or swinging your body to lift the medicine ball.
Exhale as you lift up and inhale as you lower down.
Keep your lower back pressed into the ground throughout the movement.
If you have difficulty keeping your legs straight, you can bend your knees slightly.
Medicine Ball Sit-Up.
The Medicine Ball Sit-Up is a classic exercise that targets the rectus abdominis and hip flexors. Here are the steps to perform this exercise correctly:
Lie flat on your back with your knees bent and your feet flat on the ground. Hold a medicine ball with both hands and extend your arms in front of your chest.
Engage your core muscles and slowly lift your upper body off the ground, bringing the medicine ball toward your feet.
Keep your feet firmly on the ground and your arms extended throughout the movement.
Pause for a moment at the top of the movement, then slowly lower your upper body back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lift up and inhale as you lower down.
Use your abs to lift your upper body, rather than relying on momentum or pulling with your arms.
If you have difficulty keeping your feet on the ground, you can place them under a stable object like a bench or couch.
10-Minute Medicine Ball Abs Workout – Ab Exercise With Medicine Ball
Medicine Ball Plank – Ab Exercise with Medicine Ball
Medicine Ball Plank.
The Medicine Ball Plank is a challenging exercise that targets the entire core, including the rectus abdominis, obliques, and lower back muscles. Here are the steps to perform this exercise correctly:
Start in a push-up position, with your forearms on the ground and your elbows directly under your shoulders. Place a medicine ball under your chest.
Engage your core muscles and lift your body off the ground, maintaining a straight line from your head to your heels.
Balance on your forearms and toes, keeping your elbows directly under your shoulders.
Place your hands on the medicine ball and hold the position for the desired amount of time.
Lower your body back to the starting position and rest before repeating the exercise.
Tips:
Keep your core muscles engaged and your hips level throughout the exercise.
Avoid letting your lower back sag or your hips rise up toward the ceiling.
Breathe normally throughout the exercise and try to hold the position for as long as you can.
To increase the difficulty, you can lift one leg off the ground or alternate tapping your feet on the ground.
Medicine Ball Knee Tucks.
The Medicine Ball Knee Tucks is a challenging exercise that targets the entire core, including the rectus abdominis, obliques, and hip flexors. Here are the steps to perform this exercise correctly:
Start in a push-up position, with your feet on a medicine ball and your hands on the ground directly under your shoulders.
Engage your core muscles and slowly pull your knees toward your chest, rolling the medicine ball toward your body.
Keep your hips up and your back straight throughout the movement.
Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your core muscles engaged and your hips level throughout the exercise.
Exhale as you tuck your knees in and inhale as you extend your legs back.
Try to maintain a steady pace throughout the movement, without jerking or swinging your body.
To increase the difficulty, you can roll the medicine ball further away from your body or alternate tapping your feet on the ground.
Medicine Ball Pass Sit-Up.
The Medicine Ball Pass Sit-Up is a challenging exercise that targets the rectus abdominis and the hip flexors. Here are the steps to perform this exercise correctly:
Lie flat on your back with your knees bent and your feet flat on the ground. Hold a medicine ball with both hands and extend your arms overhead.
Engage your core muscles and slowly lift your upper body off the ground, bringing the medicine ball overhead.
At the top of the movement, pass the medicine ball to your feet by lifting your legs and placing the ball between your feet.
Lower your legs and your upper body back to the ground, keeping the medicine ball in your feet.
Engage your core muscles again and lift your legs and upper body off the ground simultaneously, taking the medicine ball from your feet and passing it back overhead.
Repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lift up and inhale as you lower down.
Use your abs to lift your upper body and legs, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold the medicine ball between your ankles instead of your feet.
Medicine Ball Pike Up.
The Medicine Ball Pike Up is a challenging exercise that targets the entire core, including the rectus abdominis, obliques, and hip flexors. Here are the steps to perform this exercise correctly:
Start in a push-up position, with your feet on a medicine ball and your hands on the ground directly under your shoulders.
Engage your core muscles and slowly lift your hips up, rolling the medicine ball toward your body.
Keep your legs straight and your back flat throughout the movement.
Pause for a moment at the top of the movement, then slowly lower your hips and the medicine ball back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your core muscles engaged and your hips level throughout the exercise.
Exhale as you lift your hips up and inhale as you lower down.
Try to maintain a steady pace throughout the movement, without jerking or swinging your body.
To increase the difficulty, you can lift one leg off the medicine ball at a time or hold the top position for a longer period of time.
15 Minute Abs Workout with Ball – Ab Exercise With Medicine Ball
Medicine Ball Toe Touches – Ab Exercise with Medicine Ball
Medicine Ball Toe Touches.
The Medicine Ball Toe Touches is a challenging exercise that targets the rectus abdominis, obliques, and hip flexors. Here are the steps to perform this exercise correctly:
Lie flat on your back with your legs extended toward the ceiling and your arms holding a medicine ball overhead.
Engage your core muscles and lift your upper body off the ground, reaching the medicine ball toward your toes.
Keep your legs straight and your lower back flat on the ground throughout the movement.
Pause for a moment at the top of the movement, then slowly lower your upper body and the medicine ball back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lift your upper body up and inhale as you lower down.
Use your abs to lift your upper body, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold the medicine ball between your feet instead of your hands, or alternate tapping your feet on the ground.
Medicine Ball Oblique Crunch.
The Medicine Ball Oblique Crunch is a challenging exercise that targets the oblique muscles on the sides of the torso. Here are the steps to perform this exercise correctly:
Start by lying on your back with your knees bent and your feet flat on the ground. Hold a medicine ball with both hands and extend your arms overhead.
Engage your core muscles and lift your upper body off the ground, curling up to one side and bringing the medicine ball toward your hip on that side.
Keep your feet and lower back on the ground throughout the movement.
Pause for a moment at the top of the movement, then slowly lower your upper body and the medicine ball back to the starting position.
Repeat on the other side, curling up and bringing the medicine ball toward your opposite hip.
Continue alternating sides for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you curl up and inhale as you lower down.
Use your oblique muscles to curl up, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold the medicine ball with one hand instead of two or raise your legs off the ground slightly while performing the exercise.
Medicine Ball Bicycle Crunch.
The Medicine Ball Bicycle Crunch is a challenging exercise that targets the rectus abdominis and oblique muscles. Here are the steps to perform this exercise correctly:
Start by lying flat on your back with your knees bent and your feet on the ground. Hold a medicine ball with both hands and extend your arms overhead.
Engage your core muscles and lift your shoulders off the ground, bringing the medicine ball toward your chest.
Straighten your left leg and rotate your upper body to bring the medicine ball toward your left knee.
As you rotate, pull your right knee in toward your chest.
Switch sides by straightening your right leg and rotating your upper body to bring the medicine ball toward your right knee while pulling your left knee in toward your chest.
Continue alternating sides for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you rotate and inhale as you return to the starting position.
Use your abs to rotate your upper body, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can lift your feet off the ground or hold the medicine ball with one hand instead of two.
Medicine Ball Dead Bug.
The Medicine Ball Dead Bug is an exercise that targets the abs, hip flexors, and stabilizing muscles of the core. Here are the steps to perform this exercise correctly:
Start by lying flat on your back with your knees bent and your feet on the ground. Hold a medicine ball with both hands and extend your arms toward the ceiling.
Engage your core muscles and lift your legs off the ground, bending your knees to a 90-degree angle.
Slowly lower your right arm and left leg toward the ground, keeping them straight and hovering just above the floor. Keep the medicine ball steady with your left hand.
Return your right arm and left leg to the starting position, then repeat on the other side, lowering your left arm and right leg toward the ground.
Continue alternating sides for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lower your arm and leg and inhale as you return to the starting position.
Use your abs to stabilize your torso and prevent it from tilting or rotating.
To increase the difficulty, you can straighten your legs instead of keeping them bent at a 90-degree angle or add a pause when your arm and leg are extended before returning to the starting position.
Medicine Ball Lateral Crunch – Ab Exercise with Medicine Ball
Medicine Ball Lateral Crunch.
The Medicine Ball Lateral Crunch is an exercise that targets the oblique muscles on the sides of the torso. Here are the steps to perform this exercise correctly:
Start by standing with your feet shoulder-width apart, holding a medicine ball with both hands in front of your chest.
Engage your core muscles and shift your weight onto your left foot, lifting your right foot off the ground.
From this position, bend your left knee and lower your hips to the left side, while simultaneously bringing the medicine ball down and to the left side of your body.
Keep your right leg lifted and your torso upright throughout the movement.
Return to the starting position and repeat on the other side, lifting your left foot off the ground and bending your right knee to lower your hips and the medicine ball to the right side of your body.
Continue alternating sides for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you crunch and inhale as you return to the starting position.
Use your oblique muscles to initiate the movement, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold the medicine ball with one hand instead of two or increase the speed of the movement.
Medicine Ball Reverse Crunch.
The Medicine Ball Reverse Crunch is an exercise that targets the lower abs and hip flexors. Here are the steps to perform this exercise correctly:
Start by lying flat on your back with your legs extended and your arms at your sides. Hold a medicine ball between your feet.
Engage your core muscles and lift your legs off the ground, bringing the medicine ball toward your chest.
From this position, use your lower abs and hip flexors to curl your hips off the ground and bring the medicine ball toward your face.
Slowly lower your hips back to the starting position and repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you crunch and inhale as you return to the starting position.
Use your lower abs and hip flexors to initiate the movement, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold the medicine ball between your knees instead of your feet or add a pause at the top of the movement.
Medicine Ball Leg Raises.
The Medicine Ball Leg Raises is an exercise that targets the lower abs and hip flexors. Here are the steps to perform this exercise correctly:
Start by lying flat on your back with your legs extended and your arms at your sides. Hold a medicine ball between your feet.
Engage your core muscles and lift your legs off the ground, keeping them straight and holding the medicine ball steady with your feet.
Slowly lower your legs toward the ground, keeping them straight and hovering just above the floor.
Use your lower abs and hip flexors to lift your legs back up to the starting position and repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lift your legs and inhale as you lower them.
Use your lower abs and hip flexors to initiate the movement, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold a heavier medicine ball between your feet or add a pause when your legs are extended before lifting them back up.
Medicine Ball Mountain Climbers.
The Medicine Ball Mountain Climbers is an exercise that targets the core, shoulders, and legs. Here are the steps to perform this exercise correctly:
Start in a high plank position with your hands on a medicine ball and your shoulders stacked over your wrists.
Engage your core muscles and bring your right knee in toward your chest, placing your foot on the ground under your hip.
Quickly switch your feet, jumping your right foot back and bringing your left knee in toward your chest, placing your foot on the ground under your hip.
Continue alternating your feet in a quick, running motion for the desired number of reps or time.
Tips:
Keep your hips in line with your shoulders and avoid letting your hips sag or rise too high.
Keep your core muscles engaged throughout the movement.
Exhale as you bring your knee in and inhale as you switch your feet.
Use your shoulders, arms, and chest to stabilize your body on the medicine ball.
To increase the difficulty, you can increase the speed of the movement or bring your knees in toward your opposite elbow for a cross-body mountain climber.
Medicine Ball Jackknives – Ab Exercise with Medicine Ball
Medicine Ball Jackknives.
The Medicine Ball Jackknife is an exercise that targets the abs and hip flexors. Here are the steps to perform this exercise correctly:
Start by lying flat on your back with your legs extended and your arms at your sides. Hold a medicine ball between your feet.
Engage your core muscles and lift your legs off the ground, keeping them straight and holding the medicine ball steady with your feet.
From this position, simultaneously lift your upper body off the ground and bring the medicine ball toward your feet, bending at the waist and forming a “V” shape with your body.
Slowly lower your body back to the starting position and repeat for the desired number of reps or time.
Tips:
Keep your chin off your chest and maintain a neutral spine throughout the movement.
Exhale as you lift your body and the medicine ball and inhale as you lower them back down.
Use your abs and hip flexors to initiate the movement, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can hold a heavier medicine ball between your feet or add a pause at the top of the movement.
Medicine Ball Superman.
The Medicine Ball Superman is an exercise that targets the lower back muscles. Here are the steps to perform this exercise correctly:
Start by lying flat on your stomach with your arms and legs extended.
Hold a medicine ball with both hands and lift it off the ground, keeping your arms straight.
At the same time, lift your legs and upper body off the ground, forming a “U” shape with your body.
Hold this position for a few seconds, then slowly lower your arms, legs, and upper body back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your chin tucked and your gaze on the ground to maintain a neutral spine.
Engage your lower back muscles and glutes to lift your legs and upper body off the ground.
Exhale as you lift and inhale as you lower back down.
Use a light medicine ball to start and gradually increase the weight as you get stronger.
To make the exercise easier, you can perform it without the medicine ball.
Medicine Ball Ball Rollout.
The Medicine Ball Rollout is an exercise that targets the abs and shoulders. Here are the steps to perform this exercise correctly:
Start by kneeling on the ground with a medicine ball in front of you.
Place your hands on top of the ball and engage your core muscles.
Slowly roll the ball forward, extending your arms and keeping your back straight.
Continue rolling the ball forward as far as you can without allowing your lower back to arch or your hips to sag.
Hold the stretched position for a second or two, then use your abs and shoulders to pull the ball back to the starting position.
Repeat for the desired number of reps or time.
Tips:
Keep your core muscles engaged throughout the movement and avoid letting your lower back arch or your hips sag.
Exhale as you roll the ball out and inhale as you pull it back in.
Use your shoulders, arms, and chest to stabilize your body on the medicine ball.
To increase the difficulty, you can roll the ball out to the side or alternate rolling it out with each arm.
If you find the exercise too challenging, you can perform it with your knees on the ground or use a lighter medicine ball.
Medicine Ball Torso Twist.
The Medicine Ball Torso Twist is an exercise that targets the oblique muscles. Here are the steps to perform this exercise correctly:
Start by sitting on the ground with your knees bent and your feet flat on the floor.
Hold a medicine ball with both hands at chest height, with your elbows bent and close to your sides.
Engage your core muscles and lean back slightly, keeping your spine straight.
From this position, twist your torso to the right, bringing the medicine ball to the outside of your right hip.
Hold the stretch for a second or two, then use your abs to bring the ball back to the starting position.
Repeat the movement, twisting your torso to the left and bringing the ball to the outside of your left hip.
Continue alternating sides for the desired number of reps or time.
Tips:
Keep your chin tucked and your gaze forward to maintain a neutral spine.
Exhale as you twist and inhale as you return to the starting position.
Use your oblique muscles to initiate the movement, rather than relying on momentum or pulling with your arms.
To increase the difficulty, you can perform the exercise with your feet lifted off the ground or hold a heavier medicine ball.
If you have lower back pain or discomfort, you can perform the exercise with your back against a wall for added support.
Medicine Ball Woodchopper – Ab Exercise with Medicine Ball
Medicine Ball Woodchopper.
The Medicine Ball Woodchopper is an exercise that targets the oblique muscles, as well as the shoulders and legs. Here are the steps to perform this exercise correctly:
Start by standing with your feet hip-width apart, holding a medicine ball with both hands.
Engage your core muscles and hold the ball at chest height, with your elbows bent and close to your sides.
Take a step to the right with your right foot, and pivot on your left foot so that your torso and arms rotate to the right.
As you pivot, bring the medicine ball down diagonally across your body, towards your right knee.
Keep your arms straight as you lower the ball, then use your oblique muscles to bring it back up to chest height as you pivot back to the starting position.
Repeat the movement, stepping to the left and bringing the ball down diagonally towards your left knee.
Continue alternating sides for the desired number of reps or time.
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