How To Strengthen Abs with Medicine Ball Exercises

Quick question: who doesn’t admire strong 6-pack abs in a man? If you yourself are interested in developing your abs (and gaining a few admirers in the process), the best way for you is to do abdominal exercises involving a medicinal ball. Check out these effective exercises:

Do the Weighted V-sit

Lie down straight on the floor with your feet together. Hold the medicinal ball above your head with outstretched arms.

Simultaneously and slowly lift the upper body (head/shoulders) and legs up in the air until they meet in the middle, (roughly forming a letter “V”), where the ball is close to touching the toes. Make sure that you keep your lower back flat on the ground.

Do some Weighted Leg Extensions

Sit on the floor and squeeze a ball in between the feet. Elevate the feet from the ground by 1 to 2 inches. Slightly incline backwards, with the aid of your elbows or arms on the floor.

Slowly bring both legs closer to the groin area, and back to stretched position, without the feet touching the ground.

As a variation, with the ball squeezed between the feet, lie down on the floor and raise your legs straight up (90 degrees), forming a letter “L”. Keep both arms on the sides of your body for balance. Slowly lower the legs forward and downwards, until your heels are about 2 inches from the ground.

Stop, count up to 5, then slowly raise the legs back to their previous upright position. Avoid arching the back at any time.

Do some Lying Obliques exercises

Lie down on the floor, with your feet flat on the floor and your legs bent. Hold the ball up in the air with outstretched arms, directly across the face.

Then, slowly lower the ball towards the floor on one side. Keep your chest facing the ceiling, and allow the opposite shoulder to be raised a little. Take the ball back up to front and center, then slowly lower the ball towards the other side.

Do some Seated Twists

Sit on the floor, with the legs bent and your feet flat on the floor. Hold the ball in front, then swing the ball slowly towards one side, while the body remains facing front.

Hold the ball for 3-5 seconds at the side, then, slowly bring back the ball to the front and on to the other side.

For a bit more challenge, lift the feet by 1-2 inches off the floor during the exercise or incline the body backwards a bit more.

Do some Standing Side Bends

Position your legs at shoulder-width apart, and hold the ball with outstretched arms over the head. Slowly lower the ball sideways, from the 12 o’clock position to around 2-3 o’clock; hold for around 5 seconds at 2-3 o’clock position, then, slowly raise back up to center, then, move to the other side, from 12 o’clock to 9-10 o’clock position, hold, then, back.

Other than being aesthetically admirable, the existence of a stable, strong core, made possible by a set of well-developed abdominal muscles ensures that you can your everyday tasks in smoothly and effortlessly. In other words, the benefits of a developed abs go beyond looks! Good luck, and hope this helped!

Comments are closed, but trackbacks and pingbacks are open.