Your abdominal muscles consist of the outer and inner units that work together to move and stabilize the body, respectively. You do not need to isolate your abdominal muscles to exercise to get them stronger because they work with other body parts to perform daily activities and sports, according to Coach Vern Gambetta, author of "Athletic Development." To perform a five-minute workout, perform three exercises that emphasize the functions of your abdominal muscles for 30 seconds per exercise. Rest for 30 seconds, and repeat the course one more time. This method, known as circuit training, will help you save time, improve muscular stamina and endurance, and avoid exercise boredom.
Figure-8s
Step 1
Stand with your right leg in front of you, with both feet pointing forward. Hold a medicine ball over and close to your left shoulder.
Step 2
Swing the ball down and across your body toward your right hip. Bring it up over your right shoulder, and swing it across your body toward your left hip. Keep the movement smooth and controlled. Do not move your torso or legs throughout the exercise.
Step 3
Perform the swings for 15 seconds, switch legs, and perform another 15-second bout of swings.
Horizontal Rotations
Step 1
Stand with your legs shoulder-width apart, and hold a medicine ball in front of you.
Step 2
Turn your body to your left as much as you can, pivoting your right hip and leg at the same time. Turn to your right, pivoting your left hip and leg.
Step 3
Repeat the movement in a smooth and controlled pattern. Perform the movement for 30 seconds.
Soccer Throw
Step 1
Hold a medicine ball and stand in front of a sturdy wall about eight to 10 feet away.
Step 2
Bring the ball over and behind your head. Step forward and throw it against the wall as hard as you can without hunching your back.
Step 3
Catch the ball after it has bounced once on the ground. Repeat the movement as fast as you can.
Tips and Warnings
- Juan Carlos Santana, director of the Institute of Human Performance, recommends that you use a heavier ball if want to train for strength. Use a lighter ball if you want to train for speed. A good starting weight for most men is 6 lbs. For women, a good starting weight is 4 lbs.
Things You'll Need
- 6-lb. medicine ball
References
- "The Essence of Program Design"; Juan Carlos Santana; 2004
- "Athletic Development: The Art & Science of Functional Sports Conditioning"; Vern Gambetta; 2006
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