Medicine balls are weighted basketball-like balls that are commonly used when performing core strength exercises and explosive movements in athletic training programs. Medicine balls add variety to any fitness program and provide a unique way to improve balance, core strength and upper body strength. Medicine balls work well with twist movements and give varying resistance to crunches.
Medicine Ball Wood Chop
The medicine ball wood chop targets your oblique muscles, transversus abdominus and rectus abdominus; the secondary muscles used are the quadriceps. Grip the medicine ball in both hands, standing with feet shoulder width apart. Bring your arms straight up overhead and twist your torso to the left. Allow your eyes to follow the ball in order to fully engage your oblique muscles. Slowly begin to turn your torso to the right as you gradually squat down and bring the ball down and across your body toward your right hip. Reverse back to start position and repeat for 10 to 12 reps. Switch sides.
Russian Twist
The Russian twist targets your oblique muscles, transversus and rectus abdominis muscles. The challenge to the Russian twist is that your muscles are fully contracted throughout the duration of the exercise. As a result, your muscles are constantly working without any rest until the set is completed. Sit on your mat with your knees bent and feet flat on the mat. Lean your torso back until your core muscles are engaged and become tight. Grab the medicine ball with both hands and hold out in front of your chest. Twist your torso to the right as far as you can go. Slowly twist to your left side and continue alternating sides for 12 to 15 reps. To increase the level of difficulty, lift your feet a few inches off the mat.
Medicine Ball Crunch
During medicine ball crunches, the concentration is placed on the upper region of the rectus abdominis, but every muscle in the core is being worked. Lie down on your back and bend your knees so that your feet are flat on the mat. Grab the medicine ball in both hands and extend both arms straight up overhead. Lift your shoulders off the mat and use your abs to push the ball straight up into the air. Hold for one count and release back to start. Repeat for two sets of 12 to 15 reps. To increase the level of difficulty, straighten your legs and lift 45 degrees to target the lower region of the lower abs.
Medicine Ball Reverse Crunch
The reverse crunch targets your transversus and rectus abdominis muscles. Lie on your back with knees bent and feet flat on the mat. Place your medicine ball between your knees and squeeze your thighs to hold the ball in position. Keep your arms out by your sides and rest your head on the mat. Lift your hips off the floor and bring your knees toward your chest. Return to start and repeat for two sets of 12 to 15 reps.
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