In this ab workout, we are going to use a medicine ball to sculpt your core. Get ready to slam, twist, plank, toss and rotate all to help strengthen and define your mid-section!
Medicine balls are a fantastic workout tool! Because of the versatility of moves, the medicine ball takes your body through very functional activities—things you do in everyday life like lifting, tossing, twisting, and rotating.
These eight medicine ball core exercises will strengthen the core muscles that move you through those activities. This workout will not only help you sculpt your core but the stronger your core is, the less likely you are to injure your back.
Related: 20-Minute Total Body Medicine Ball Workout
Best Ab Workouts With A Medicine Ball
You will need a medicine ball that is anywhere between 8-15 pounds for this workout.
As always, modify as needed and when in doubt, go lighter and build your way up to a heavier ball.
For each move below perform between 8-12 repetitions unless otherwise noted (as in plank holds).
Always move with slow, controlled motions, keeping the ball close to your center of gravity at first, especially during a twist.
This workout is great on its own or tagged on to another cardio routine.
1. Medicine Ball Slams
1) Stand with feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands directly overhead.
2) Slam the ball to the ground in front of you as hard as you can, engaging your abs, glutes, and upper back.
3) Catch the ball after one bounce and raise it back overhead.
Repeat for 8-15 repetitions.
2. High To Low Rotation
1) Stand with feet hip-width apart, holding the ball in two hands up over the right shoulder.
2) Bend knees and lower body into a squat position as you pull the ball down toward the left ankle.
3) As you stand back up, reach the ball back up over your right shoulder.
Repeat 8-15 repetitions and switch sides.
3. Medicine Ball Plank
1) Begin kneeling on the floor with hands cupped around the medicine ball.
2) Tighten your abdominals and glutes and stretch your legs behind you to a straight line. Straighten arms but keep shoulders down away from ears.
3) Breathe and hold your body in a straight line. Avoid sagging through the low back.
Hold for 30 seconds.
4. Mountain Climbers
1) Begin in a plank position with both hands cupping the medicine ball, arms straight, and legs long behind you.
2) Hold your body long and tighten the abs while pulling the right knee to the chest.
3) Return the right leg straight while pulling the left knee to the chest.
4) That is one repetition.
Continue for 8-15 repetitions per one or skip the counting and go for 30 seconds.
5. Russian Twist
1) Begin in a seated position with knees bent, feet off the floor, and holding the medicine ball in front of the chest a few inches.
2) Twist the ball to your left hip bone, keeping body-centered.
3) Twist the ball to your right hip bone, keeping body-centered.
4) This is one repetition.
Continue to twist back and forth for 8-15 reps per side or 30 seconds.
1) Hold the medicine ball in your hands and lay on your back with arms straight behind head and legs long.
2) Tighten the abdominals and gently press low back into the mat.
3) Raise your feet and medicine ball straight up over your body.
4) Slowly lower back to start.
Repeat 8-15 times.
7. Ab Toss Roll-Up
1) Lay on your back with knees bent, feet on the floor, and holding medicine ball at your chest.
2) Pulling abdominals in, roll your upper body up off the ground and toss the ball when you reach the seated position.
3) Catch the ball and immediately begin to lower slowly back down.
4) If you struggle to roll up, hold the medicine ball out farther in front of you.
Perform 8-15 reps.
8. Toe Touches
1) Begin on your back with legs together straight up above hips, holding the medicine ball with two hands at your chest.
2) Curl chin slightly forward, relaxing through the back of the neck.
3) On an exhale, squeeze your abdominals to reach the ball up toward the toes to touch, then gently release back to the start position.
Repeat 8-15 times.
Congratulations! You are on your way to a strong back and sculpted core.
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