If you've focused on your abs and completed many sets of leg lifts, crunches and sit-ups but now want a variation in your routine, consider medicine ball ab workouts. In many cases, even athletes forget about this simple abs-building tool and focus on the other gym equipment or simply do calisthenics or mat exercises. Medicine ball abdominal exercises can be not only effective but also simple and easy to do while still offering maximum results.
What's a Medicine Ball?
A medicine ball is a weighted ball. It's either solid rubber or contains a filler of sand or other material. The ball varies in size and weight and a beginner often uses one that weighs between two and six pounds. The more advanced student may use a ball between six and twelve pounds. Boxers often use the medicine ball for exercise. You'll find pictures of Rocky Marciano with the medicine ball and notice Sylvester Stallone as Rocky Balboa using a medicine ball as part of his training. It's simple to use, versatile while remaining inexpensive, and a great tool for the abs.
Lift and Stretch - What Could Be Simpler?
Some of the simplest exercises are also effective. The weight of the ball makes it a great tool to use during stretching if you want to build abdominal muscles. Start slowly and grasp the medicine ball with both hands. Raise the ball above your head with your elbows straight. Bring the ball around in a circle. Lower it first to your left side, and then rotate toward the floor with your arms extended the whole time. Lift it toward the right side and then back up to 12 o'clock position directly over your head.
Other simple stretch medicine ball ab workouts include raising and lowering the ball, going from one side at the top to the other at the bottom and a semi jump shot. Raising and lowering the ball is simple. You hold the ball above your head with your feet apart and bring it directly down between your legs bending at the knee and waist. Then raise the ball and your body back to the original position.
When you go from side to side, you don't have to keep your elbows straight. Stand with your feet slightly spread. Lift the ball to one side above your shoulder and then lower it to the ground touching directly in front of the opposite foot. Raise it back up to first position and repeat. Then do it starting above the opposite shoulder.
The jump shot is a modified squat using the medicine ball. Start in squat position with the medicine ball directly in front of your chest and your elbows almost touching your knees. As you rise, lift the medicine ball above your head as though you were about to shoot it as you would a basketball.
Modified Sit-ups and Other Medicine Ball Ab Workouts
Lay on your back with your feet extended straight in the air. Hold the medicine ball with your arms straight up, parallel to your legs. Lift your upper body off the ground attempting to touch your toes with the medicine ball.
Another good exercise is simpler but you can make it more challenging. For beginners, sit on the floor with your feet flat on the floor and your knees bent. Lean back slightly so that your upper body is approximately at a 45 degree angle to the floor. Hold the medicine ball in front of you. Don't move your lower body as you first twist to the right and place the medicine ball on the floor to the right of your, then lift it and twist to the left putting in on the floor to the left side. The more advanced you are, the further back you should lean. If you want a real challenge, lift your feet slightly off the floor during the entire exercise.
