Achieving those ripped six-pack abs is little far-fetched, right? In your pursuits to attain that dream physique, you might have tried working out with dumbells, kettlebells to get a great shape. As you may know that they are not the only weights at the gym. If you’ve never picked up a medicine ball, then there’s no better time than now.
So, start training for your abdominal muscles with the help of this tool, which is the medicine ball.
Here are some simple exercises that you can do with the medicine ball –
1. Med Ball Crunch:
Lie faceup and keep your knees bent.
Place your feet flat on the floor.
Hold the ball with arms extended overhead.
Curl head and shoulders off the floor.
Squeezing abs in as you raise the ball overhead and in front of you as you sit up.
As you lower down to starting position, allow the ball to gently fall overhead.
Repeat this 8 to 16 reps.
2. Russian Twist With Med Ball:
Sit on your knees bent and keep your feet flat on the floor.
Hold the medicine ball to your chest.
Lean back slightly at a 45-degree angle to the floor.
Keep feet flexed with heel and slightly touch the floor.
Rotate to the right while keeping the ball on your chest.
Twist from the low back.
Return to your starting position.
After that do the same thing turning to the left.
Repeat this 8 to 16 reps per side.
3. Med Ball Plank:
Place both hands on the medicine ball and keep your arms extended .
Keep your legs straight behind you.
Take your balance on your hands.
Keep abs tight, hips level, and shoulders down and back.
Hold the position for 30 to 60 seconds.
Do this 8-10 times.
4. Med Ball Woodchopper:
Stand with feet hip-width apart and bend your knees slightly.
Hold the medicine ball with both of your hands.
Bring the ball up and to the left on a diagonal way, so that your arms are fully extended.
In one fluid movement, bring the ball down and across your body to the right, allowing the torso to rotate naturally.
Bend your knees and pivot feet slightly as you lower.
Finish with the ball while staying even with right knee and keep your hips back and knees bent.
Return to the starting position.
Repeat this 8 to 12 reps on each side.
5. Med Ball Mountain Climbers:
Start in high plank position with both hands on the ball.
Slowly draw your right knee, then left knee, into the chest.
Continuously alternate your knees as quickly as possible while maintaining a tight core and level hips.
Repeat it for 30 to 60 seconds.
6. Med Ball Twist:
Sit with your knees on the ground.
Hold the med ball to your chest.
Raise feet off the ground into a low tabletop position.
Twist the torso to the right as you move your knees to the left.
Rotate back to centre, then over to the left, with knees dropping slightly to the right. (Do not allow knees to touch the ground).
Keep your hips stable and core tight throughout.
Do this for 8 to 12 reps total.
Transform your potbelly in to a flat stomach with this simple and effective method of workout.
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