Core Strength Training With The Medicine Ball

Countless fitness enthusiasts have crunched and planked their way toward "six-pack" abs. For many, this quest has come full circle to include exercise techniques and equipment from decades ago. Medicine balls, which may conjure up thoughts of sweaty boxing gyms, have resurfaced in today's health clubs and represent a challenging alternative to traditional abdominal workouts.

Types

Medicine balls come in a variety of weights and styles, ranging from 2 lbs. to 25 lbs. The traditional ball was made out of soft leather. Today, styles include rubber balls that bounce, soft leather and nylon balls and plastic balls with grips.

Function

Abdominal muscles work through three basic movements. Your upper abs bend your torso, your side abs rotate your torso, and your lower abs lift your lower body. With your lower back muscles, your abdominal muscles form your core, which is the center of your balance and power.
Most abdominal exercises work through one movement and through one movement plane, but medicine balls enable you to target your abdominal muscles and work through more than one plane. For example, you can bend and twist your torso by crunching and twisting to the side to either throw or catch the medicine ball. Forces generated from your core are transferred to your arms and legs when you do so.

Benefits

A strong core is essential in improving spinal health. Your core muscles support, stabilize and mobilize your spine. Core strength provides movement free of pain and fatigue.
Medicine ball training improves core strength and has also become a component of sport-specific training. Performing exercises that mimic athletic skill movements will increase strength and power, the ability to generate force in a short amount of time. Twisting exercises using a medicine ball can improve specific skills, such as swinging a baseball bat, a tennis racket or a golf club.

Features

Warm-ups are essential before a medicine ball workout. It's also important to start with low-weight balls while learning proper technique. Work up to one to three sets of eight to 10 repetitions for all exercises. For core movements that involve twisting, perform exercises on both sides for muscle balance.

Considerations

Medicine ball workouts are considered high-intensity workouts and are not recommended for beginning exercises. A solid fitness foundation must be reached first through weight training and stretching to develop strength and flexibility.