Doing ab exercises with just your body weight can be challenging in itself. But when you bring extra pounds into the equation, it's a whole new kind of burn. As celebrity trainer Gunnar Peterson told in a previous interview, the secret to great abdominals is working consistently, working in different planes of motion, and adding weights to your abdominal work.
Ahead, check out exercises to target your abs with a medicine ball specifically — because medicine balls are easy to hold and even easier to store. Class FitSugar host Anna Renderer also says they're great for working your hand-eye coordination.
To get started, choose the weight that's best for you and your fitness level — here's how to do that — though we'd recommend anywhere from 6-15 pounds. Do note that this is not a workout; you can add some of these into your next core or full-body routine to really shred that six pack. Plus, watch an explainer video with more moves from Class FitSugar at the end. If you're looking for a true test of strength, check out this medicine ball circuit from Jillian Michaels.
Medicine Ball Moves To Sculpt Your Core
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Exercise Ball Workouts
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Medicine Ball Abs Workout
This sandbag-meets-basketball is perfect for core training since it allows you to easily move and balance the weight in ways dumbbells may not.
Best of all, medicine balls come in different weights and sizes, so even if you’re new to working out, there’s one to suit you.
These 10 strength-building moves not only work the superficial six-pack muscles but also engage all layers of your core from the front to the back of your body.
Medicine Ball Ab Workout Three Moves
Try incorporating three or four of these moves into your next workout. You can also do one round of all the moves for the prescribed number of reps for an extra core-focused routine.
Sit with knees bent and feet flat on the floor, holding medicine ball to your chest. Lean back slightly at a 45-degree angle to the floor, engaging your core.
Keep feet flexed with heels lightly touching the floor. Rotate to the right, keeping the ball at your chest, and twist from your low back.
Blast Ab Fat With This Medicine Ball Workout
Place both hands on medicine ball with arms fully extended and legs straight behind you. You’ll be in a high plank position but with the added challenge of balancing your hands on a ball.
Curl head and shoulders off the floor and squeeze abs in. Raise the ball overhead and bring it in front of you as you sit up.
Stand with feet hip-width apart and knees slightly bent, holding medicine ball with both hands. Bring ball up and to the left on a diagonal so arms are fully extended.
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In one fluid movement, bring ball down and across your body to the right, allowing torso to naturally rotate. Bend knees and pivot feet slightly as you lower. Finish with ball about even with right knee, hips back, and knees bent.
Return to the starting position by bringing the ball up and across your body on the same diagonal. Do 8–12 reps on this side, then switch sides.
Start in high plank position with both hands on medicine ball. Draw right knee in toward chest, then re-extend right leg and draw left knee in.
Moves To Fire Up Your Arms, Abs And Butt
Start in a high plank position with medicine ball near your feet. Place one foot on top of the ball, then the other, so feet are balanced on the ball. Hold for 30–60 seconds.
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). Continue to alternate as quickly as possible, maintaining balance.
Sit with feet on the floor, knees bent, and medicine ball close at hand. Bring feet off the floor and legs into tabletop position so shins are parallel to the floor.
Minute Medicine Ball Workout
Balance the ball on your lower shins. Lean back slightly at a 45-degree angle and raise arms in front of you. Hold for 30–60 seconds.
Start seated with knees bent and feet on the floor, holding the medicine ball to your chest. Raise feet off the floor into a low tabletop position. Twist torso to the right as you move knees to the left.
Rotate back to center, then over to the left, with knees dropping slightly to the right. Do not allow knees to touch floor.
Medicine Ball At Home Ab Workout
Lie faceup and straighten legs toward the ceiling. Curl up and rotate slightly to the right while allowing straight legs to fall to the left.
Without allowing left foot to touch the floor, bring feet back up. Allow them to drop to the right while you crunch up to the left.
Lie facedown, arms extended in a T, with right hand on top of a medicine ball. Lift upper back and feet a few inches off the floor and contract abs into a Superman position. Be careful not to put excess pressure on your low back.
Core Exercises Using Adjustable Cables, Medicine Ball And Bench
Pass ball to left hand by rolling it in front of you. While still holding Superman position, roll ball back to right hand. Pass ball for 8–16 reps per side or for 30 seconds.
Extend arms and crunch up, bringing ball toward feet and raising upper back a few inches off the floor. Make sure to contract abs and keep neck and shoulders relaxed.
Special thanks to our model, Liz Barnet, a certified trainer in NYC. Barnet wears a top and pants from C9 Champion and uses a medicine ball from SKLZ.A medicine ball ab workout might just be the intense home or gym workout session you need. Medicine ball exercises are great alternatives to weighted exercises.
Medicine Ball Ab Workout: Russian Twist, Plank, Crunch, And More
A medicine ball makes basic exercises more advanced, which helps if you need to increase the difficulty of your exercises. With that in mind, this list of medicine ball workouts will work great for beginners looking to simply burn some calories without too much intensity, and for more experienced exercisers who want to add some intensity to their workout.
Sit on the floor with your knees bent and then slowly lean back until your feet naturally lift off the ground. Keep your shoulders and knees in line with each other.
Then grab the medicine ball and turn your shoulders to the side, back to the middle, and then to the other side. Do 4 sets of 10-12 reps.
Get A Killer Core Workout With Just A Medicine Ball
Tip: Don’t forget to twist your upper body! Don’t focus on the medicine ball touching the ground. Instead, make sure your shoulders are turning as far as they can.
Lie down on your back with your knees bent and feet lifted up. Then place the medicine ball between your feet, or for beginners, place it between your knees.
Then drive your knees up towards your chest and then back down without your feet touching the floor. This simple exercise works your lower abs. Do 4 sets of 10-12 reps.
Minute Medicine Ball Circuit Workout
Tip: Keep crunching your lower abs while maintaining the curvature along your lower spine. Don’t forget to raise your glutes off the ground to really bring your knees close to your chest.
Sit on the floor with your knees straight and your feet lifted off the ground. Then take the medicine ball and hold it close to your chest.
Do a rep of a normal V-Up where you bring your knees and your chest towards each other. While in that position, bring the medicine ball around your thighs from one hand to the other.
Medicine Ball Exercises Poster/chart
Tip: If you’re getting tired and the ball is feeling heavier, you need to change to a lighter ball. This will keep the tension away from your arms and back to your abs, which is where it should be.
Lie flat on your back with your knees bent, pointing towards the ceiling. Then grab the medicine ball and hold it above your head.
Bring your arms up a little to lift your shoulders and the rest of your upper body. Focus on contracting with your upper abs and pulling your upper body off the floor. Do 4 sets of 10-12 reps.
The Best Medicine Ball Workout For Explosive Power And Strength
Tip: It’s important to avoid gathering momentum before a rep to keep the tension in your abs. Don’t swing your arms past your head. Drop the medicine ball if you start needing momentum.
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