The abdominals are some of the most commonly targeted muscle groups in the human anatomy. If you are looking to add some spice to regular ab workouts, then the addition of a medicine ball might be perfect for the job. These hard rubber fitness tools are about the size of a basketball, and they can be held for resistance to increase the challenge with your regular exercises. Be cautioned that you need to hold the ball firmly when using it.
Overhead Chops
Overhead chops work your abs from a standing position. Place your feet in a wide stance while holding the medicine ball straight above you with your arms extended. In a fast motion, bend your knees and swing the ball down in an arcing motion. Continue this motion until the ball is back between your legs. Slowly rise back to the starting point and repeat 15 to 20 times.
Toe Touch Crunches
Toe touch crunches work your lower and upper abs simultaneously. Lie on your back with your legs and arms raised straight above you. The ball should be in your hands, your feet should be parallel to the ceiling and your arms should parallel your legs. Steadily lift your shoulders off the floor and push the ball up to your toes. After squeezing your abs forcefully, slowly lower and repeat for 15 to 20 repetitions. If you cannot touch your toes, go as far as possible.
Russian Twists
Russian twists work your obliques, which are found on the sides of your stomach. Sit on a stability ball while holding the medicine ball at arm's reach in front of your chest. Keeping your back straight and head in line with the ball, rotate back and forth to your left and right side for 15 to 20 repetitions. When doing these, keep your lower body still.
Bicycle Kicks
Bicycle kicks work your entire abdominal area. Sit with your legs out in front of you, the ball held outside your right hip and your back at a 45-degree angle to the ground. In a steady motion, twist your torso to your left as you simultaneously pull your left knee in and move the ball to the outside of your left hip. Quickly reverse directions as you pull your right knee in. Continue to move back and forth in a fast, cycling motion for 15 to 20 repetitions.
Reverse Crunch
Reverse crunches work your lower abs. Lie on your back with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing the ball in between your lower legs, pull your knees into your chest and squeeze your abs forcefully. Slowly lower and repeat 15 to 20 times.
Weighted Crunches
Weighted crunches work your upper abs, and they are done on an exercise ball. Lie face-up on the exercise ball with your head and shoulders slightly lifted, the medicine ball in your hands and your arms at a slight backward angle above your head. In a steady motion, lift your torso forward and squeeze your abs forcefully. Slowly lower and repeat for 15 to 20 repetitions.
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