Core Medicine Ball Exercises

Medicine balls are an effective workout tool, particularly for core exercises. According to the book "Strength Training," medicine balls allow exercise modifications and progressions to customize an exercise to your level. Core strength is essential in order to avoid injuries and perform daily tasks efficiently because almost all movements involve or are supported by your core muscles.

Leg Lowers

Target the lower area of your core with leg lowers. Begin by laying on the ground, placing a medicine ball in between your feet and bringing your legs up to a 90-degree angle by bending at the knee. Holding the ball tightly with your feet, slowly lower your legs down until your heels almost touch the ground, maintaining a bend in the knee. Raise your legs back up to the starting position in a controlled motion. Make sure to keep your lower back pressed to the ground throughout the exercise.

Medicine Ball Rotation

Utilize a medicine ball to isolate your oblique muscles. Start seated on the ground with your feet on the floor. With the ball in your hands, lean back slightly and contract your abdominal muscles to maintain your position. Slowly rotate your torso to the right, bringing the medicine ball to that side. From there, rotate with the ball to the left. To increase the difficulty, lift your feet off of the ground.

Medicine Ball Pass

The medicine ball pass is an effective core exercise, and according to the Mayo Clinic, "core exercises help train your muscles to brace the spine and enable you to use your upper and lower body muscles more effectively." To perform this exercise, pass the medicine ball from your arms to your legs for a challenging core exercise. Lie on your back with your legs straight and arms extended over your head holding the medicine ball. Contract your abs as you raise your arms and legs simultaneously. Pass the ball from your hands to your feet when they meet and lower back down to the starting position. Repeat.

Medicine Ball Sit-ups

Intensify to a traditional sit-up with a medicine ball. Begin by lying down on your back with your feet on the floor and the ball in your hands. Hold the ball at your chest, keeping your neck neutral and your chin up slightly. From here curl up bringing the ball towards your knees and then slowly lower back down, maintaining control of the motion. Add to this exercise with a partner. As you reach the top phase of the sit-up, use a chest pass to throw the ball to your partner. Have your partner toss the ball back to you before you lower back down.

V-Ups

V-ups are an efficient core exercise that a medicine ball can add to in two ways. For both alternatives, begin by lying on your back with your legs extended straight up. From here, hold the medicine ball either in your hands or between your feet. Extend your arms and crunch up towards your feet, reaching for your shoelaces. To contract your abs effectively, think about bringing your belly button to your chest as you crunch up.