6 Best Medicine Ball Exercises To Get Toned Abs March 4, 2016

Are you looking for a great belly workout at home? Do you want to lose belly fat and get a flat stomach? Then you must try out ab exercises using a medicine ball.

This post talks about those amazing medicine ball exercises that can give you great abs. To know what they are, keep reading!

1. Medicine Ball Swing

The medicine ball swing is a highly efficient and progressive exercise to start off with. It will work your abs, shoulders, buttocks and legs. Here is a quick idea on how you should go about it!

  1. Stand with your feet slightly apart.
  2. Now get hold of a medicine ball.
  3. You should be holding the ball using both your hands.
  4. Now gently lock your elbows and squat down.
  5. Allow your body weight to hang between your legs.
  6. Bring the medicine ball upwards explosively and straighten your legs too.
  7. This would complete one rep.
  8. Repeat 2 sets of 10 each.

[ Read: Medicine Ball Exercises And Their Benefits ]

2. Plank Using Medicine Ball

A second exercise using medicine ball would be planks. Now, that is quite challenging for those who are in search of a powerful and fat blasting workout! It will work both your abs and shoulders and shape your body too.

  1. Grab a medicine ball again using both your hands.
  2. Keep your arms straight and elbows locked.
  3. Bring yourself down gently and push your feet backwards until your body forms a line between your heels and your head.
  4. Now keep yourself in that position for the next 30 seconds.
  5. Repeat 5 times.

3. Lunges With A Twist

Lunges are a great exercise not only for your thighs but your abs too. Confused? Don’t be! In this exercise, you are going to learn how to do lunges with a medicine ball that shapes your thighs and obliques.

  1. Stand straight and keep your feet slightly apart. Hip width is enough.
  2. Bend your elbows and bring them out towards the sides when you lift the ball towards your chest.
  3. Now take your right leg and step forward.
  4. Twist your waist towards the right direction.
  5. Turn back to the front and come back to the first position.
  6. Do this 10 times.
  7. 3 sets are enough.

[ Read: Swiss Ball Exercises And Their Benefits ]

4. Figure 8s

Figure 8s is also an effective ab exercise with medicine ball. It works your thighs, arms, shoulders and core.

  1. Point your toes out towards the sides.
  2. Grab a medicine ball like you usually do with both your hands and bend your knees.
  3. Now push your heels, and using both your hands swing the ball upwards explosively.
  4. Next you will have to bend your knees and bring the ball towards your left knee.
  5. Swing the ball and repeat this 10 to 12 times.
  6. Do three reps.

5. Mountain Climbers With Medicine Ball

Even though mountain climbers is quite a simple exercise, you can add more power to it by simply using a medicine ball. Here is a quick idea on how you should do it.

  1. Get hold of a medicine ball and keep one hand on the handle with the palms facing towards each other.
  2. Keep your arms straight and elbows locked.
  3. Bring it downwards and let your feet go backwards until your body makes a straight line between both the heels and the head.
  4. Your feet should be shoulder width apart.
  5. Now slowly bring the left knee towards the right elbow.
  6. That completes one rep.
  7. Do 10 to 12 reps.

6. Wiper Twists

Wiper twist is a fun exercise for all those trying to shape their abs. It will not only help your waist size shrink but also work your shoulders, legs and lower abs.

  1. Get hold of a medicine ball with both hands. The palms should be facing each other.
  2. Now lie back and keep your legs straight and elevate them at the knees.
  3. Gently point your toes.
  4. Bring the ball straight over your body.
  5. The shoulders should be far away from the ears.
  6. Lift your head and shoulders off the ground.
  7. Take the ball towards the left in such a way that it is a few inches above the ground.
  8. Your legs should be on the right.
  9. Pause gently and bring the ball towards your right and legs to the left.
  10. Come back to the first position.
  11. This completes one rep.
  12. Do 10 to 12 reps.

[ Read: Medicine Ball Slam Workout ]

Tips To Burn Belly Fat

You do know that exercise alone is not enough for great abs. Plus, you cannot do a few exercises to shape your abs. Here are a few ideas you should try alongside to maximize results.

  • Eat! You need to eat to lose belly fat. Breakfast is a very important part of your meal, and there is no way you can begin your day without it. Also, eating an hour after you wake up helps in maintaining the insulin levels (1).
  • Short bursts of exercise are important for weight loss and burning belly fat (2). Getting up once a while throughout the day and walking around will be helpful. Do exercise that will work all your muscle groups. This will improve your cardiovascular system and help in reaching your fitness goals.
  • Focus on eating more protein. Protein is burnt with digestion faster than carbs (3).

How did you like this post? Have you tried any of these medicine ball exercises for abs? Let us know your thoughts by commenting in the box below.

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