Medicine balls are round, hard, rubber training tools that are close in size to a basketball. When it comes to training the abdominals, a medicine ball can be used for resistance in multiple exercises. A majority of these exercises are done by moving the ball in an arcing motion.
Figure of Eights
Figure of eights are performed from a standing position and target your entire abdominal area. To do them, stand with your feet shoulder-width apart and hold the ball at arm's reach in front of your body. Keeping your arms straight, move the ball around in front of your body in the form of a large imaginary figure eight. After doing 10 to 12 reps, switch directions.
Overhead Throws
Overhead throws are done with a training partner. Standing 8 to 10 feet away from your partner with your feet shoulder-width apart, hold the ball above your head with your elbows bent. In a fast motion, throw the ball downward to your partner as if you were throwing a soccer ball. Once your partner catches the ball, have him throw it back and immediately throw it again. Continue for 12 to 15 reps.
Chest Pass
Chest passes are done from a standing position and require a training partner. While standing about 8 to 10 feet away from your partner, hold the ball against your chest. Your feet should be shoulder-width apart at this point. In a fast motion, throw the ball forcefully to your partner, catch it back from her and repeat for 12 to 15 reps.
Slams
Slams are high-intensity exercises that are done from a standing position. To perform them, hold the ball in your hands with your arms extended overhead. In an explosive motion, throw the ball straight into the floor in front of you. Then catch it off the bounce and repeat 12 to 15 times.
Diagonal Chops
Diagonal chops are performed from a standing position with your feet shoulder-width apart. To start, hold the ball above your right shoulder with your arms fully extended. In a smooth motion, swing the ball down at an angle to your left side until it is on the side of your left knee. As you do this, pivot your right foot. Slowly return the ball to the starting point and repeat. After doing 12 to 15 reps, switch sides.
Push Crunches
Push crunches are performed with a decline bench. After hooking your lower shins under the padded support of the bench, lie flat on your back and hold the ball straight above your chest. In a steady motion, lift your shoulders, push the ball straight toward the ceiling and squeeze your abs forcefully. Slowly lower and repeat 12 to 15 times.
Ball Crunches
Ball crunches are done on an exercise ball. Lying face-up on the exercise ball, hold the medicine ball at a slight angle behind your head with your arms extended. Your shoulders and head should be slightly elevated at this point. In a steady motion, lift your upper body and the ball forward and squeeze your abs forcefully. Slowly lower and repeat 12 to 15 times.
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