Lie facedown, arms extended in a T, with right hand on top of a medicine ball. 3. Make it harder: From the high plank position with feet on the ball, bring right knee in toward chest, carefully return right foot to the ball, and bring left knee in (like mountain climbers). Medicine ball exercises such as plyometrics boost the strength of your muscles. Draw right knee in toward chest, then re-extend right leg and draw left knee in. You can also use a carpeted area, but a yoga mat is preferable, as you want to be able to keep your body as straight as possible throughout the exercise. Using a heavy medicine ball will add a new dimension to your workout ... Medicine Ball Exercises For Abs; Advertisement. Bring the ball down powerfully and throw it to the floor. Last medically reviewed on February 5, 2016. Bring feet off the floor and legs into tabletop position so shins are parallel to the floor. Lift the medicine ball straight up toward your chin, leading with your elbows and keeping the ball close to your body. The distance between you and your partner will depend of the weight of the medicine ball. Bench Press/Slam Ball Supersets (EMOM) Every 2 Minutes, for 14 Minutes; 7 Bench Press Reps (60% 1RM) 20 Medicine Ball Slams; Pairing these exercises is a great way to develop upper body power and core muscles. Copyright © Dennis Publishing Limited 2021. Raise … You’ll be in a high plank position but with the added challenge of balancing your hands on a ball. And honestly, I’m not that interested in finding out. Return to start and repeat. Plyometric exercises involve the throwing, catching, and/or bouncing movements. The medicine ball: your abs' partner in crime. Place both hands on medicine ball with arms fully extended and legs straight behind you. Jump back into a plank position, then back into a squat. Hold for 30–60 seconds. Well, that and the male tendency to think heavier is better. Fun and challenging medicine ball workout combining cardio and core moves to define your abs! (There's a reason you need a medicine ball for these top five fat-burning exercises.) And what better way than to use a medicine ball. The model features a sturdy rubber construction with a textured finish for comfort, grip, and durability. You’re welcome, muscles. Lie faceup with knees bent and feet flat on the floor, holding medicine ball with arms extended overhead. Lowering and raising your straightened legs helps activate your lower abs. Inhale, and lower pelvis and upper back an inch toward the floor. If you're looking for a true test of strength, check out this medicine ball circuit from Jillian Michaels. It is also called an exercise ball and is approximately 14″ in diameter and ranges between 2-25 lbs. Simply hold your legs slightly above the ground instead of lying flat or keep your arms above your head instead of close to the chest. Adding the weight of a medicine ball to your upper body ups the challenge. Hold the medicine ball out in front of you, so it almost forms a straight line with your back leg. Hold for 30–60 seconds. Keep your abs as tight as possible when passing and receiving the ball to strengthen your abs. 8 Medicine Ball Exercises for Core Strength. Stand with feet shoulder width and hold the medicine ball with both hands. Coachmag™ is a registered trade mark. If you're looking for a simple form of exercise to help you tone your core muscles and increase your strength, balance, coordination, and endurance and promote explosive power, medicine ball workouts fit the bill. There is a multitude of exercises and movements that you can do to build stomach muscle using a medicine ball. Pick up the medicine ball and press it overhead. 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