Medicine Ball Workout

A Medicine Ball Workout Can Give You Flat Abs

A medicine ball should not be confused with an exercise ball. A medicine ball is a smaller ball which is weighted between 2 and 25 lb and is used predominantly for strength training. The use of medicine balls date back to around 3000 years ago and with so many different options for a medicine ball workout you are sure to find something to reach your goals.

It is easy to achieve a flat belly and toned abs by incorporating a medicine ball into your training regime. This technique has been used by boxers to condition and strengthen their abdominal muscles to be able to withstand a punch coming from an opponent.

Medicine balls don’t only work the abs but with the throw and catch exercise they can be used to strengthen the arms, chest and leg muscles. To play throw and catch you need a workout partner who you will throw the weighted ball back and forth. When throwing, make sure that you put in that explosive thrust and when catching, bend at the knees and perform a slight squat.

You need a little extra space when you are planning medicine ball workouts as most of them include some form of swinging or throwing. You also need to make sure that you focus on your technique as in order to achieve maximum results you need to do the exercises correctly.

The leg chop exercise is great for your abs and is easy to do by yourself. You need to begin by standing on one leg with your arms extended into the air holding the ball. Lean the ball slightly towards the direction of the opposite foot and swing it down towards the leading leg in a chopping motion. Switch legs and repeat on the other side.

Another exercise which makes use of this chopping movement is the figure eight. Again, stand up straight with the ball over your right shoulder, bring the ball down and in front of your body towards the left foot. Pull your body back up using your stomach muscles and life the ball back over your head and over your left shoulder, bringing it back down towards the right foot. You will see that you will be drawing a shape of eight with the ball. To avoid to much pressure on your back make sure that you bend at the knees.

The Russian twist is an easier exercise which also targets the abdominal muscles. The essentials of this exercise is to hold the ball to your one side and whilst rotating your upper body move it in front of you and through to the other side.

If you are looking for an alternative to the regular crunch you can incorporate the medicine ball to add intensity. Lie on your back with your knees bent as you would for a regular sit up. Lie with your hands back behind your head holding the ball. Life the ball into the air, contract your stomach muscles and raise your shoulders off the floor. To add a little extra you can alternate by lifting one leg at a time up to the ceiling to meet the ball.

You can also use the medicine ball to work your oblique muscles. To do this, lie on your back with your legs held at 90 degrees. Place the back between your knees and slowly rotate your legs from side to side. Perform this one slowly to maintain control and remember to keep your abs engaged to protect your back.

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