medicine ball ab workout
I am guilty of going to the gym, doing my workout of either strength training or cardio, and then kind of half-assing my core work towards the end. I start thinking about making it to my next client in time, the cleaning I could be doing at home, or I just get straight up bored. Needless to say, my ab workouts often become lackluster and pretty much nonexistent. But the other day I got inspired by my medicine ball and decided to throw together a medicine ball ab workout that I actually enjoyed. And lo and behold, here it is, right in front of your eyes!
The medicine ball I like to use is twelve pounds, but use your judgment and go lighter or heavier depending on your fitness level. I like to start women at around eight pounds and men at around twelve pounds and tweak it from there.
Here we go!
PLANK KNEE-INS ON MEDICINE BALL: With your hands on the medicine ball, start in a high plank (the top of a push-up). Keeping your body in a straight line, bring your right knee up to your chest and pause for one second; bring right leg back to starting position. Repeat on left leg. Start with twelve reps per side and work up the number of reps as you get stronger.
SIT-UP + PRESS: Start out in a sit-up position, back flat on the ground and legs bent with feet planted firmly on the ground. Holding the medicine ball at your chest, perform a full sit-up. Once seated upright, press medicine ball straight up to the sky. Bring medicine ball back down to chest and curl back down to starting position. That is one rep. Complete twelve reps and work your way up as you get stronger.
RUSSIAN TWIST: Holding the medicine ball at your chest, sit up and lean your torso back slightly with your legs bent and lifted a few inches off the ground. Twist your torso to the right, touching the medicine ball to the ground. Twist back to starting position; repeat the torso twist on the left side. That is one rep. Complete twelve reps and gradually increase your reps as you get stronger.
V LEG LIFTS: Start out laying straight on the ground, holding the medicine ball above your shoulders and chest. With straight legs, hover your feet a few inches above the ground. Keeping your arms still, raise your straight legs up to the right of the medicine ball; bring legs back down towards ground. Repeat on the left side; this is one rep. Complete ten or more reps, increasing as you get stronger. This one is particularly challenging!
Do you find it hard to fit in abdominal work at the end of your workouts? Do you ever do your core work before your workouts? Let me know if you try this medicine ball ab series!