Medicine Ball Exercises for Shredded Abs4


Hit your abs from all angles with this intense medicine ball workout

To really sculpt your abs and get them rock solid you need to hit it from every single angle. And what better way than to use a medicine ball

Originating from Persia over 3000 years ago and continued to be used in ancient Greece for injury rehabilitation, medicine ball work is one of the oldest forms of strength and conditioning training

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life

Here are my top 4 medicine ball exercises to help you sculpt some killer abs

Kneeling Partner Twist

Make sure you're are on your knees and back to back with a partner
Keep your abdominals contracted and maintain perfect posture
Slowly twist to one side and pass the ball off to your partner
Return to the other side to retrieve the ball
 Continue for 30–90 seconds, going one way. Repeat, going the other direction
Tip: This can also be done while standing

V-Sits and Pass to Partner

Sit on the floor about 1–2 feet away from your partner with your knees bent, it may help if you lock your feet together with your partner
Sit upright with perfect posture, and with your abdominals contracted tightly throughout the entire exercise
Start by holding the medicine ball into your chest
Now you and your partner recline back a few inches while maintaining perfect posture
Slowly start coming back up and once you’re upright, throw the ball to your partner
Your partner will catch it, and you’ll both repeat the exercise. Repeat for 30–90 seconds

Medicine Ball Chest Pass

Stand in front of a wall (approx 2-3 feet away) holding a medicine ball in front of your chest
Keep your feet at shoulder width apart and maintain a slight bend in your knees
Throw the ball with as much power as possible against the wall by pushing it outwards from your chest, then catching the ball as it bounces back, bringing it back to your chest before repeating

Medicine Ball Stomach Hits (This one takes guts)

Start with a medicine ball and a training partner standing in front of you
Holding the ball with both hands, throw it directly at your partner’s abdomen by pushing forward forcefully
As the ball is heading towards their stomach, your partner should NOT catch it or block it before it hits them
Your partner should catch the ball on the rebound and only after it has hit them, before repeating the exercise and throwing the ball back at you
Tip: Be sure to start with a light ball and throw conservatively the first time you try this exercise, then slowly increase the weight of the medicine ball
Share on Google Plus

About Unknown

What doesn't kill you makes you stronger.
    Blogger Comment
    Facebook Comment