The medicine ball is one of the most underrated pieces of exercise equipment in any gym. It’s a must have for anyone wanting to build out a complete home gym. There are in fact many types weighted balls to consider, though we will focus on what we traditionally call medicine balls. Other med balls to consider integrating into your workouts include Slam Balls & Wall Balls.
In this article we’ll focus on improving your core strength with traditional medicine balls that you can do anywhere. A strong core is the key to all your strength. It’ll help you gain better balance, improve your posture, improve some types of back pain and just allow for bigger and better lifts in your other workouts. Plus, everyone loves a nice set of Abs.
Workout Type: Medicine Ball Core / Ab Workout
V-Up with Medicine Ball – 3 Sets x 15 Reps
This one’s an intense one. As with all the exercises, focus on keeping your core engaged throughout the entirety of the exercise.
Hold the medicine ball in your hands and lay flat on your back with your legs extended and arms straight behind you. Raise your feet and medicine ball simultaneously to meet in the middle (med ball to your toes). Slowly lower back down in a controlled manner. Repeat this exercise for 15 reps.
Bicycle Kicks With Med Ball Pass Through – 3 Sets x 10-15 Reps
Why are we lying here, all of these ab exercises are intense. Lucky for us, you love that burn. Right? Right?!
For this ab workout, you hold the V sit position & pass the medicine ball underneath your leg by bringing your knee to your chest. An alternative if this is a little tough is to do bicycle kicks this way while holding the medicine ball above your head.
Russian Twist – 3 Sets x 10-15 reps
A classic core workout. Nothing easy about it. Grab that medicine ball and get going.
Seat yourself with your knees bent and feet on the floor. Hold the med ball close to your chest. Raise your feet in the air, parallel to the ground and lean back so your body is about 45-defree angle to the floor. Engage your core and rotate the medicine ball to the left as far as you can while you move your knees to the right. Pause and return to starting position and then reverse the movement. That’s 1 rep. Power through the rest of your reps and take 30-60 seconds of rest between.
Plank with Medicine Ball Tap – 45 Seconds on 15 Seconds Rest (Repeat to Failure)
The plank is arguably the best core workout you can find, well incorporate the medicine ball and kick it up a notch.
Place the medicine ball a few inches in front of you. Hold a forearm plank, palms directly below your shoulders. Keep your abs and glutes engaged and in a straight line with your feet shoulder-width apart. While in plank position, tap the top of the ball with your right hand, return to starting position. Repeat this with alternating hands for 45 seconds.
Medicine Ball Mountain Climber – 60 seconds on 30 seconds Off
Continuing with the plank position, this exercise is not only about your getting those 6-pack abs, but getting your heart rate going! Check your favourite heart rate monitor/smart watch while you’re doing the exercise and see what max you hit!
With a medicine ball place in front of you (alternatively you can try using a slam ball to make this slightly easier), start in a high plank position with both of your hands on the med ball. Draw your left knee in toward your chest then extend your leg while drawing your right knee in. Continue to alternate as fast as possible while maintaining your core & level hips for 60 seconds.
Alternative: Use Slam Ball
Med Ball Woodchop – 3 Sets x 8-12 Reps (Per Side)
Medicine ball woodchops are great for your obliques. You can modify this exercise to have a stable lower body to increase the intensity and targeting of your core.
Take a standard shoulder width stance with your knees slightly bent. Hold the medicine ball in with both hands in front of your chest. Bring the ball up diagonally to the left until your arms are fully extended. Bring the ball down crossing over your body to the right with your core rotating in the same direction. Bend your knees and pivot your back foot as you lower your body. Return to the starting position by bringing the ball up and across your body to the right again. Repeat for 8-12 reps and then switch sides.
Well there you have it. Six ab workouts you can perform with Medicine Balls. Remember though, 6 pack abs are not just built in the gym, but in the kitchen. Be mindful of your diet and cater them to your schedule, body type and caloric needs and you’ll be well on your way to the abs you always dreamed of.
If you’re having trouble with new and creative recipes that fit your macros, don’t worry. We will be coming out with articles focused on healthy recipes as well moving forward. Until then, grab your exercise equipment and get moving. Remember, with COREFX, the gym is where you are.