I like the medicine ball for 3 reasons – it’s small and compact to take anywhere, it makes your workouts more challenging and interesting and it’s a great alternative to weights.
A medicine ball is also the perfect tool to tone your core and abs with. It’s more effective than using body weight and more convenient than using free weights.
Just grab yourself a medium sized medicine ball and do these 3 exercises 2-3 times a week together with your lower or upper body workout and you will soon have abs to show off.
The top 3 medicine ball exercises for a strong and attractive core
These 3 exercises uses the medicine ball and will help you to build a strong core, lose fat and even improve your sports performance.
All Around Circle
This is one of my favorite medicine ball exercises. It’s very easy to do and it works wonders for your core.
You start by standing with your feet shoulder width apart and your knees slightly bent. Hold a medicine ball and extend your arms directly over your head. Rotate your arms counterclockwise without bending your elbows.
Use the ball to draw large imaginary circles in front of your body. Do 10 circles, reverse the direction (to clockwise) and do 10 circles more.
The Wood chopper
The Wood Chopper exercise is a great all-over body toner and also offers a great cardio workout.
Here’s how you do it: Stand with your feet wider than shoulder width apart. Hold a medicine ball above your head with your arms nearly straight. Bend forward at the waist and mimic throwing the medicine ball towards the back through your legs; holding onto the ball at all times. Reverse the movement quickly and with the same intensity return to the starting position.
That’s one rep. Repeat 10-20 times or more if you like.
I also like to do the partner medicine ball toss exercise when I can get a chance to train with a partner. It’s also very effective for your abs and will help to burn fat quickly.
Partner toss medicine ball exercise
You will need a partner or at the very least a wall to do this exercise. You start in the sit-up position. Your partner stands in front of you and holds the medicine ball. He then throws the medicine ball at you. You grab the ball, take it over your head and go down in the sit-up position. As you come up (with straight arms) up you throw the ball back at your partner.
Just make sure to take it gently with these exercises so that you don’t get hurt. And never use a medicine ball that is too heavy for you. If you do this medicine ball exercises regularly, you will soon get flat abs to be proud off. Just include weight training and cardio workouts as well and watch your diet.