There are many different ways to develop the musculature of the abs. Incorporating a medicine ball into your workout can enhance development by specifically targeting areas of the core that traditional crunches might not always affect. A large variety of movements can be tailored to your workout routine that may increase strength, tone and overall results for ab work.
Why a Medicine Ball?
Medicine ball exercises are an effective way to supplement personal abdominal training. Exercise programs built around medicine balls can increase power, strength, stabilization and balance by activating the major muscles that affect posture: the transverse abdominal, rectus abdominal, external and internal obliques and also the latissimus dorsi in the back. Medicine balls are versatile and come in a variety of weight and sizes which provide significant resistance. They are durable yet still soft enough to perform catching exercises that activate multiple muscles at the same time.
Seated Medicine Ball Trunk Rotations
The trunk rotation works the obliques as the weight of the medicine ball is shifted from side-to-side. To effectively perform the exercise you should sit upright on a mat or floor with your knees bent, feet flat on the floor. Hold the medicine ball in your lap close to your body. In a slow, and controlled movement exhale and slowly rotate your torso taking the ball to one side. Pause briefly at the end range of motion and then rotate to the opposite side. Repeat the movement back and forth making sure to perform an even amount on both sides of your body. Keep your core and abdominal muscles tight and "activated" throughout the movement to prevent any arching in your low back.
Single-leg Stand with Reach
Stand with both feet together holding a weighted medicine ball centered at chest height. Slowly lift one leg a few inches off the floor, stabilizing your body on the supporting leg. Reach out and extend both arms to touch the medicine ball to either imaginary or predetermined targets in front of you. The targets should be level with your chest and torso or overhead. Perform your movements slowly with good control. Keeping the abdominal muscles contracted throughout the exercise will help maintain balance and effectively develop strength throughout the progression of the move.
Partner Rotations with Medicine Ball
Medicine balls can also be incorporated in a partner workout. For instance, the partner rotations combine accuracy, speed and flexibility. Sitting or standing back-to-back one partner starts with the medicine ball in both hands in front of their chest. The training partner then rotates the ball to their left while the partner without the medicine ball rotates to the right and collects the ball in a hand off. The movement continues from there as the person with the medicine ball now rotates to his left while the person who just released the ball rotates to his right to retrieve the ball once again. The passing of the ball should be smooth and quick to engage the oblique muscles effectively.
Standing Wood Choppers
The wood chop exercise is a functional movement that works not only the abdominals but the upper body and lower body stabilizer muscles as well. Stand in a split-stance position with your left foot forward and hold a medicine ball in both hands. Slowly raise your arms with the medicine ball slightly up behind your right ear. Rotate your arms down and across your body until the medicine ball reaches the outside of your left foot (as if you were chopping wood.) Repeat the movement several times and then step your right foot forward and continue the movement in the opposite direction. Engage your abdominals throughout this exercise to stabilize and protect your spine.
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