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Monday, February 22, 2021

Medicine Ball Workouts for Stronger Core

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Achieving a six-pack abs may sound like a daunting task and it is if you are doing the same old core routines such as crunches, planks, and the like. Although there is nothing wrong with using the classic core workouts to tone and strengthen your midsection, it would help if you choose more challenging exercises to really torch the fats in this part of your body. Fortunately, you can start training your abdominal muscles even in the comfort of your home using a single tool only which is the medicine ball.

Here are some examples of core workouts using medicine ball.

Squat to chest pass. For this workout, you need to stand straight while facing a wall. Hold a medicine ball between your hands and at chest height. Drop into a squat with your hips pushed back and your knees bent. As you press down on your feet to go up, pass the ball against the wall in front of you and catch it afterwards. Go into a squat again and repeat. You should do 20 reps to complete one set.

Russian twist with medicine ball. Sit on the floor with your knees bent and feet flat on the ground. Hold a medicine ball between your hands at chest height. Lean backwards slightly until your torso is at 45 degrees. Keep your core engaged. Flex your feet with your heels touching the floor lightly. Bring the medicine ball towards your right by rotating your torso. Go back to your first position then repeat towards your left. Keep alternating sides until you complete 16 reps.

Bulgarian split squat with isometric hold. Stand straight with your back towards a low bench. Place one foot on the bench while the other about 2 to 3 feet away from the bench. Perform a split squat without the back knee touching the ground. On the bottom of the split squat perform ball slams with your arms fully extended.

Medicine ball planks. Doing planks with a medicine ball will certainly make the exercise more challenging as you need to balance yourself on the medicine ball while keeping your back straight and your legs extended. Make sure that your core is engaged and that your hips levelled not to mention your shoulders are down and back to distribute your weight evenly. Hold this pose for 30 to 60 seconds depending on your skills.

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Medicine ball twist. Just like what you do in the Russian twist, go into a seated position with your torso inclined in a 45 degree angle and your knees bent with heels raised. Make sure that your weight is distributed on your glutes to keep you balanced. Twist your torso to the left to bring the medicine ball in this direction while your knees twist in the opposite direction. Go back to your first position and repeat in the other direction to complete one rep. You should do 8 to 12 reps for this exercise.

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