Medicine For Your Abs.

18 Jan

I know I am not the only one who loves training their abs with a medicine ball. It is one of the best ways to hit the abs from every angle without having to do a ‘real’ sit up. On that note, here are 4 exercises that will definitely get your abs in gear from top to bottom, obliques included. A 5-10 pound medicine ball will do the trick but feel free to go higher if you so desire. If you do go higher, be sure you can still complete high reps so you avoid ‘bulking up’ in the ab region. I suggest at least 15-20 reps of each exercise and when it comes to training abs, I suggest picking 3 exercises per work out. 1 for your lower abs, one for your overall abs and one for your obliques.

Medicine For Your Abs.

Exercise 1: Wood Chopper With Medicine Ball.

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Start in a standing position with feet slightly wider than shoulder width apart and your knees slightly relaxed. Hold a medicine ball with both hands and arms straight at just above head height. Accelerate the medicine ball across the body while squatting in a “Wood Chop” motion high to low(right to left or left to right) while maintaining solid core, tall chest, hips back and keeping knees from sliding forward past toes. In a continuous motion, decelerate the medicine ball just outside the knee and return to start position in a smooth controlled motion.

Exercise 2: Russian Twist With Medicine Ball.

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While sitting on the floor holding a medicine ball in both hands. Find your center of balance and then raise your feet off the floor so that you are balancing on your buttocks. Proceed with the medicine ball out in front of you with straight arms and twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor each side.
Exercise 3: Reverse Crunch With Medicine Ball.
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Place a lightweight medicine ball between your knees and lie flat on your back, arms at your sides, abs engaged, lower back flat on the floor, and legs lifted into a table-top position. Be sure to keep your knees bent, knees in line with hips and shins parallel to the floor. Keeping abs engaged, knees bent and upper body relaxed, use your abs to pull your knees toward your chest. Slowly return your legs to the starting position to complete one rep.
Exercise 4: Weighted Crunch With Medicine Ball.
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Lie on your back on the floor, bend your knees and keep your feet flat on the floor and place the medicine ball on your abdomen. Keep your arms close to your sides while lifting the medicine ball into the air. Place your upper arms on the floor, bend at the elbows and lift with your forearms, be sure to hold the medicine ball in a steady position. Use your abdominal muscles to lift your upper body forward until your shoulders are even with your knees, allow the weight to slide toward your knees. Proceed back to the original position in a controlled manner.

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