Your core is made up of your rectus abdominus, obliques, erector spinea and transverse abdominus. These muscles work together to stabilize your spine as well as control gross spine movement. A strong core can protect your spine and promote good posture as well as increasing your sports performance. There are a number of medicine ball exercises that will strengthen your core muscles.
Medicine Ball Slams
To strengthen your rectus abdominus at the front of your midsection, stand with your feet hip-width apart and hold a non-burst medicine ball in both hands. Raise the medicine ball up above your head. Using your whole body but especially your abs, bend forwards and throw the ball at the ground 12 to 18 inches in front of your feet. Catch the ball as it rebounds off of the floor and reach up again to repeat. This is a dynamic exercise and should be performed for 12 to 20 fast reps.
Medicine Ball Russian Twists
To strengthen your oblique muscles, lie on your back on a stability ball with your legs bent to 90 degrees and the stability ball situated behind your upper back, shoulders and head. Your knees, hips and shoulders should be aligned. Hold a medicine ball in both hands and extend your arms above your chest. Keeping your arms straight and your hips level, turn your body and roll onto your left shoulder. From this position, return to the center and then roll onto your right shoulder. Continue alternating from left to right for the desired number of repetitions.
Medicine Ball Sit-up Throw
Medicine ball sit-up throws are a dynamic core exercise which emphasizes your rectus abdominus. Lie on your back with your legs bent and holding a medicine ball in both hands. Lower the medicine ball behind your head. In one continuous movement, sit up and throw the ball to a waiting training partner. When the ball is returned to you, lower back down into the starting position and repeat. If no training partner is available, you can perform this exercise by throwing the ball against a sturdy wall and catching it as it rebounds.
Medicine Ball Rotational Throws
This dynamic exercise will target your obliques. Stand sideways on and about 10 feet from a sturdy wall. Hold a medicine ball in both hands with your arms extended in front of you. Wind up by turning your body away from the wall before turning quickly and throwing the ball at the wall. Catch the ball as it rebounds and repeat the exercise for 8 to 12 repetitions per side. This exercise can also be performed with a partner catching and returning the ball.
Medicine Ball Saxon Side Bends
To strengthen your entire core, stand with your feet hip-width apart and hold a medicine ball above your head. Keep your arms straight and bend to the side as far as feels comfortable. Make sure your shoulders and hips stay square and that you only lean to the side. Return to the upright position and then lean to the other side. Continue alternating sides for the duration of your set. Make sure you keep your legs slightly bent throughout this exercise to protect your knees and lower back.
References
- "Stronger Abs and Back"; Dean Brittenham and Greg Brittenham; 1997
- "The Complete Book of Abs: Revised and Expanded Edition"; Kurt Brungardt; 1998
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