Toning and sculpting your abs is best achieved by attacking the muscles on all sides. Although there are plenty of gym equipment that can help with this not to mention abdominal crunches to help boost your core muscles, the medicine ball is considered to be the best equipment to use to achieve that 6 pack abs you’ve always wanted.
The medicine ball came from Persia about 3,000 years ago and had been used by the Greeks in rehabilitating their injured. As a matter of fact, medicine ball training is considered to be one of the oldest forms in strengthening and conditioning.
Aside from helping with your injuries, you can use the medicine ball to build up your core muscles. What’s great about using this equipment is that it allows you to perform various movements that are somewhat the same as those that you do on a daily basis. For those who want to build up their core muscles to improve their strength and get those killer abs, you might want to consider doing these exercises.
Four Medicine Ball Exercises You Should Try
1. Kneeling Partner Twist
As the name suggests, this exercise is best executed with a partner. To do this workout both of you need to be on your knees with your backs to one another. Make sure that you keep your abs contracted as you maintain your posture. Slowly bring the ball to one side to pass to your partner. Twist towards the other direction to retrieve the ball. Do this for 30 to 90 seconds before switching sides.
2. Wood Choppers
This workout targets the obliques and abdominals. Start by bringing the medicine ball downwards to you foot before lifting up above your head towards the opposite side as you twist your whole body. See to it that your abs are flexed and your stomach tightened for full tension on your core muscles. Do 15 reps before switching to the other side.
3. Medicine Ball Chest Pass
Stand about 2 to 3 feet away from a wall with your medicine ball held in front of your chest. Your feet should be about shoulder width apart and your knees should be bent slightly. Throw the ball against the wall with as much power as you can then catch it as it bounces back to you. Make sure that you bring it towards your chest as you catch it before repeating the same steps.
4. Side to Side Oblique Twists
Problem with your love handles? This exercise is for you. Aside from getting rid of those pesky love handles, you will also get to work your core muscles out. Your coordination and balance will also be honed in this exercise. For those who are just starting out, you can put your heels on the floor. You should sit down on your butt with your feet up while you are holding the medicine ball in front of you. Lean backwards just a little bit then twist your body from side to side. You should touch the medicine ball to the floor for each side. Do 15 reps.
Sources: http://www.shapefit.com/exercise/home-medicine-ball-ab-workout.html http://www.muscleandfitness.com/workouts/abs-exercises/4-medicine-ball-exercises-shredded-abs?page=2