Core workouts are an important element of any exercise routine to strengthen your abs for sports or functional movements in daily life. Most exercise enthusiasts try many different abdominal exercises and routines to strengthen and condition the core. Doing ab exercises with a partner is one way to add new intensity and energy as you can each push each other for even greater gains.
Medicine Ball Situps
Having a partner throwing a medicine ball to you as you perform situps adds resistance and intensity to the exercise. Lie on the floor with a medicine ball in your hands and your feet on the floor. Have a partner stand about 3 feet in front of you. Perform a regular, full situp and as you come up throw the ball to your partner from your chest with both hands. Have your partner throw the ball straight back as you’re on your way back down, so you have to catch it a little over your head. Repeat the movement for as many reps as you can.
Standing Martial Arts Situps
Working with a partner for standing situps is an advanced movement used in martial arts, like jujitsu, to strengthen the core. It also strengthens the legs and low back of the partner who is standing. To do the situp, have your partner stand facing your with his back straight and knees slightly bent. Hop up and wrap your legs around his waist. Cross your ankles behind your standing partner’s back for stability, then let go with your hands and lower your body so your head is near the floor. From there, comes all the way up into a full situp.
Medicine Ball Side Throws
Another way to use a medicine ball with a partner that works your abs is to throw it to each other from the side. Stand about 5 feet away from your partner, facing sideways holding the medicine ball in both hands. Bend your knees slightly and throw the ball to your partner, focusing on using your core muscles. Receive the return throw and repeat for a set number of reps. Switch sides and repeat again.
Partner Leg Throws
A partner leg throw is basically a leg raise with added force on the down movement. Lie on your back and have a partner stand with his feet on either side of your head. Reach back and grab his ankles, then lift your straight legs up toward your partner. Once your legs get to the top, your partner should push them forcefully back to the floor. The objective is to stop them from hitting the floor using your ab muscles. Your partner should also throw your legs to the right and left to work the oblique muscles.
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