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Proven Medicine Ball Abs Exercises for Six Pack

Updated on January 19, 2016

Using medicine balls is an excellent way to add variety to your ab exercises. It is as cheap as ab exercise equipment gets, and medicine ball ab exercises can really target the core abdominal muscles.

I’m going to give you a few medicine ball abdominal exercises you can start doing as soon as you have one of these globes in your possession. Some of these exercises require a regular exercise ball as well.

Standard Leg Raises

You want to lie flat on the floor with your arms straight up into the air and your legs straight but flat on the ground, holding the medicine ball in your hands. Next, lift your head and shoulders, making sure to contract your abs while you do this so that they’re doing the bulk of the work. At the same time, raise your legs straight into the air.

Focus on your abs while doing this. Now, stick the ball between your feet and go back to the starting position, but don’t let your feet rest on the floor. Keep them slightly elevated. You can probably guess the next step…yep, repeat the leg raising, and this time, grab the ball again from between your feet. Repeat as necessary.

Medicine Ball Crunches

For this, you’ll need the large exercise ball. You need to lie on your back on the exercise ball, with your lower back providing the center of gravity. To stabilize yourself, make sure your knees are bent and your feet flat on the floor. Your arms should be extended straight back past your head, with the medicine ball in your hands.

The exercise is simply to lift the ball while keeping your arms straight, in a regular crunch movement. Be sure to contract your abdominals and focus your mind on them to make sure they’re doing the work. If you find it tough at first, try not to lock your elbows.

Simple Twists

This time round, sit on the floor, bend your knees and keep your feet planted flat on the floor. As you’ll come to realize by now, it’s important to keep your arms straight while holding the ball for maximum benefit to your abs. No exception here.

Extend your arms in front of you, and then very importantly, recline back about 30 – 45 degrees. Start with what you can manage and increase later. Now, twist first to the left until the ball touches the ground, then go the other way.

This medicine ball ab workout should get you started, and you’ll certainly feel the benefit after a few repetitions.


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