Medicine ball ab workouts are some easy and efficient exercises for routine practices. A medicine ball is also known as a med ball, or a fitness ball is a weighted ball roughly the diameter of the shoulders. It often used for rehabilitation and strength workout. The medicine ball also works an essential role in the field of sports medicine. However, it should not be confused with the larger, inflated workout ball.
medicine ball ab workouts
1 Med Ball Plank
To get started with this workout all you need is to place your both hands on the medicine ball. Your arms should be fully extended and legs right behind you. You’ll be in a high plank situation but with the added challenge of balancing your hands on a ball. Keep abs firm, hips level, and shoulders down and back. Continue for 30 to 60 seconds.
2 Reverse Med Ball Plank
You can simply start this workout also in a high plank pose with the med ball near feet. Put one foot then the other on top of ball so feet are balanced on the ball. Hold for 30 to 60 seconds.
From the high plank pose with feet on the ball, bring right knee into chest.
Accurately place it back on the ball, then bring left knee in. Proceed to vary as quickly as possible, preserving balance throughout.
3 Med Ball Crunch
Med Ball Crunch is also the part of medicine ball ab workouts. To get started with this workout, lie faceup with knees bent and feet flat on the floor, catching the ball with arms extended overhead. Curl head and shoulders off the floor. Squeezing abs in as you lift the ball overhead and in front of you as you sit up. Permit the ball to gently fall overhead, as you lower down to the initial position. Do 8 to 16 reps.
4 Med Ball Mountain Climbers
During ‘medicine ball ab workouts’ you can start this exercise in high plank position with both hands on the ball. Now, bring right knee, then left knee, into the chest. Proceed to alternate knees as promptly as possible while supporting a tight core and level hips. Repeat for 30 to 60 seconds.
5 Med Ball Toe Touch
Med Ball Toe Touch is another useful exercise in our list of “medicine ball ab workouts”. To get started with this workout lie faceup holding ball overhead.
Now, raise legs toward the ceiling and make your body in L shape). Spread arms and crunch up, bringing the ball to feet and raising upper back a few inches off the ground.
Be sure to contract abs and keep neck and shoulders comfortable. Roll back down, letting the ball to gently come overhead. Return to the initial position.
Do 8 to 12 reps.
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6 Med Ball Twist
Med Ball Twist is another important exercise to do in the list of medicine ball ab workouts. You need to start seated with feet on the ground, knees bent, keeping the med ball to your chest. Lift feet off ground into a low tabletop position. Twist torso to the right as you drive knees to the left. Rotate back to center, then over to the left, with knees dropping lightly to the right. Keep hips stable and core tight throughout. Alternate for 8 to 12 reps total.
You can also try by lying faceup and straighten legs up toward the roof. Curl up and rotate slightly to the right. While you let straight legs to fall to the left side. Without permitting left feet to touch the ground. Bring feet back up, then permit them to drop to the right. While you crunch up and to the left.
Also read: Top 10 Medicine Ball abs Workouts
7 Med Ball Woodchopper
Medicine ball ab workouts can also be applied to Med Ball Woodchopper. Stand with feet hip-width individual, knees somewhat bent, holding medicine the ball with both hands.
Bring the ball up and to the left on a diagonal so arms are completely extended. In one fluid motion, bring the ball down and across your body to the right, letting the torso to freely rotate.
Bend knees and pivot feet lightly as you lower. End with the ball about even with the right knee, hips back and knees bent.
Back to the initial position by returning the ball up and across your body on the same diagonal. Do 8 to 12 reps on this side, then switch sides.
8 Russian Twist with Med Ball
Sit with knees bent and feet flat on the floor, holding the medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging core. Keep feet flexed with heel lightly touching the floor. Rotate to the right, keeping the ball on your chest, and twist from the low back. Return to starting position, then rotate to the left. Do 8 to 16 reps per side.
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9 Superman With Med Ball Pass
Superman with Med Ball Pass is an amazing and efficient workout during medicine ball ab workouts. Lie facedown, arms stretched in a T, with right hand on the head of the med ball.
Raise upper back and feet off the ground a few inches and close abs into a superman position. Don’t put excess pressure on the lower back.
From here, move the ball to left hand by rolling it in front of you. While yet holding the superman position, roll ball again to right hand.
Pass ball for 8 to 16 reps per side or proceed to pass the ball for 30 seconds.
10 Med Ball Boat Balance
You can also try Med Ball Boat Balance during medicine ball ab workouts. All you need is to sit with feet on the floor, knees bent, and the med ball near to the hand.
Bring feet off the floor and legs into a table-top position so shins are parallel to the floor.
Make the ball stable on lower shins. Lean back lightly at a 45-degree angle and lift extended arms to your side. Hold for 30 to 60 seconds.
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