You’ve heard it before: A strong core is non-negotiable for runners. It’s the foundation of proper running form (and, therefore, performance), and strengthening the muscles around your midsection could help stave off sidelining injuries.
“Having a strong core is essential for keeping your torso upright and stable while you go through the running cycle with your limbs, ” Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City, tells
“It keeps your pelvis aligned and your body balanced throughout the run so the proper muscles are working and the run does not create too much impact on the joints.”
Best Medicine Ball Ab Workouts & Exercises To Develop Your Stomach
Time to bust out the planks, leg lifts, and crunches, right? Sure, those moves are effective, but if you’re looking for some variety and a new challenge, check out Tamir’s medicine ball abs workout. He manages to use the weight room staple as an ab roller, stability ball, and resistance tool in just five moves. This routine will fire up every muscle of your core while strengthening your upper body and testing your balance.
How to do it: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times.
Each move is demonstrated by Tamir in the video above so you can master the proper form. You will need a medicine ball. An exercise mat is optional.
Medicine Ball Ab Exercises
Start in a hollow-body position lying faceup with legs straight, feet lifted a few inches off the ground, and toes pointed up, holding a medicine ball overhead with both hands. Engage your core—think belly button to spine—while pressing your lower back into the mat. Keeping arms straight, pull medicine ball forward to chest-level, pause, and then return to overhead position. Complete 12 reps.
Place medicine ball on floor and, from a tall kneeling position, rest fingertips of both hands on top of it. Keeping your back flat, core engaged, and arms straight, lean forward at the knees and allow your hands and arms to roll over the medicine ball. Roll out only as far as you can without extending your lower back. Use your core to roll back up to a tall kneeling position. Complete 10 reps.
Start in a high plank position with shoulders over wrists, but instead of placing your hands on the floor, rest your palms on the medicine ball. Maintaining your balance, drive your left knee out toward your left elbow, then step it back to plank position. Immediately drive the right knee out toward right elbow, then quickly step it back into plank position. Continue to alternate, completing 10 reps per side.
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From a tall kneeling position, use both hands to hold a medicine against your chest. Keeping your back flat and core engaged, extend your arms to press the medicine ball out directly in front of you. Pause, and then draw the medicine ball back to your chest. Complete 12 reps.
Start in a half-kneeling position with knees bent at 90-degree angles, right foot in front. Holding a medicine ball above your right shoulder with both hands (arms straight), draw it diagonally down across your body to your left. Then, reverse the motion to return to the starting position. Complete 12 reps on each side.
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A medicine ball makes basic exercises more advanced, which helps if you need to increase the difficulty of your exercises. With that in mind, this list of medicine ball workouts will work great for beginners looking to simply burn some calories without too much intensity, and for more experienced exercisers who want to add some intensity to their workout.
Stability Ball Medicine Ball Sit Up
Sit on the floor with your knees bent and then slowly lean back until your feet naturally lift off the ground. Keep your shoulders and knees in line with each other.
Then grab the medicine ball and turn your shoulders to the side, back to the middle, and then to the other side. Do 4 sets of 10-12 reps.
Tip: Don’t forget to twist your upper body! Don’t focus on the medicine ball touching the ground. Instead, make sure your shoulders are turning as far as they can.
Medicine Ball Workouts: Strengthen Major And Supporting Muscle Groups For Increased Power, Coordination And Core Stability
Lie down on your back with your knees bent and feet lifted up. Then place the medicine ball between your feet, or for beginners, place it between your knees.
Then drive your knees up towards your chest and then back down without your feet touching the floor. This simple exercise works your lower abs. Do 4 sets of 10-12 reps.
Tip: Keep crunching your lower abs while maintaining the curvature along your lower spine. Don’t forget to raise your glutes off the ground to really bring your knees close to your chest.
Medicine Ball Exercises For Abs, Butt, Shoulders, And Arms
Sit on the floor with your knees straight and your feet lifted off the ground. Then take the medicine ball and hold it close to your chest.
Do a rep of a normal V-Up where you bring your knees and your chest towards each other. While in that position, bring the medicine ball around your thighs from one hand to the other.
Tip: If you’re getting tired and the ball is feeling heavier, you need to change to a lighter ball. This will keep the tension away from your arms and back to your abs, which is where it should be.
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Lie flat on your back with your knees bent, pointing towards the ceiling. Then grab the medicine ball and hold it above your head.
Bring your arms up a little to lift your shoulders and the rest of your upper body. Focus on contracting with your upper abs and pulling your upper body off the floor. Do 4 sets of 10-12 reps.
Tip: It’s important to avoid gathering momentum before a rep to keep the tension in your abs. Don’t swing your arms past your head. Drop the medicine ball if you start needing momentum.
Get A Killer Core Workout With Just A Medicine Ball
Usually, pass sit-ups are done with a partner but if you’re alone, you can still do this medicine ball ab workout exercise. Lie on your back with the medicine ball in both hands.
Then throw the ball up into the air once you’ve sat up. Throw it just a few inches into the air and catch it quickly. Then go back down to prepare for the next rep. Do 4 sets of 10-12 reps.
Tip: This particular exercise will take some hand-eye coordination. For beginners, you can start with a tennis ball until you get used to the movement.
Blast Ab Fat With This Medicine Ball Workout
Start by lying on your back and lift your legs until they’re pointing towards the ceiling. Hold the ball in your hands with your arms above your head.
Tip: You don’t have to always touch your toes. You can end up touching just your feet or your ankles. This is okay as long as you’re contracting your abs and reaching up as high as you can.
Get into the same starting position as a V-up with your knees and shoulders in line with each other. Take the medicine ball and start doing bicycle kicks.
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After every kick, bring the ball through your bent knee towards the other side. This will force you to drive your knees up and turn your shoulders side-to-side to keep your abs tensed. Do 4 sets of 10-12 reps.
Stand up with your legs apart just enough to give yourself a stable stance. Turn away from the wall with the ball in your hand.
Then quickly turn to the side to throw the ball against the wall with both of your hands. Do 4 sets of 10-12 reps.
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Tip: Keep your arms straight and make sure to turn with your shoulders. Cranking your shoulders to the side will keep the rotation on your abs.
You don’t have to do all eight of these medicine ball ab workout exercises in one day. Doing four or five of them will be enough.
Your medicine ball doesn’t have to be super heavy to do these exercises effectively. In fact, if you’re just starting out, a lighter medicine ball might be better.
Medicine Ball Exercises For Abs
You can work your way up to a heavier ball as you get stronger. Plus, it’s worth keeping in mind that these exercises are more about contracting than about how much weight you’re using.Dumbbells and kettlebells are a great way to amp up any routine, but they’re not the only weights at the gym. If you’ve never picked up a medicine ball, there’s no better time than now.
This sandbag-meets-basketball is perfect for core training since it allows you to easily move and balance the weight in ways dumbbells may not.
Best of all, medicine
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