1. Twisting, Russian Style
If you want to strengthen the abs with medicine ball exercises, the Russian twist is a great place to begin, as the movement is gentle yet effective. Stand with your feet about hip-width apart and your spine tall and straight. Hold the medicine ball between your hands, bending slightly at the elbows. Inhale deeply, and as you exhale, twist slowly to the right, bringing the ball to your right hip. Inhale and come back to center, moving left on the exhale. Perform 10 to 20 twists exercises to tone the abs with a medicine ball.
2. Moving On Up
V-ups are challenging medicine ball exercises for the abs and a fantastic way to get the belly of your dreams. Begin by lying on your back with your arms above your head, holding the medicine ball between your hands. Bend your right knee, placing your foot flat on the ground and flex your right foot, pulling the toes up towards your body. Inhale deeply and as you exhale, lift your arms, upper chest and right leg. Move your arms toward center and try to touch the medicine ball to your right foot. Inhale and relax back down, extending your arms overhead again. Repeat 5 to 10 V-up and then switch legs.
3. Obliques, Oh Boy
Strengthen the obliques with a medicine ball by lying on your back and lifting your knees so that your shins are parallel to the ground. Place the medicine ball between your knees and then rest your arms out to your sides with the palm face down. Inhale deeply and as you exhale, drop your knees as far to the right as you can without lifting your shoulders off of the floor. Inhale and lift to center, dropping left on the next exhale. Perform 5 to 10 oblique exercises on each side.
4. Going in Reverse
While there are many medicine ball ab exercises, the reverse curl is the best for the lower abs. Again, lie on your back with your knees drawn up and shins parallel to the ground. Grip the ball between your knees and rest your arms at your sides with palms face down. Press down with your hand and lift your hips off of the mat and then lower again. Make sure that you do not swing your legs or use momentum for the lift, but instead use your abdominals to pick your hips slightly off of the floor. Perform 2 or 3 sets of 10 lifts.
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