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Dumbbells and kettlebells are great training accessories. However, this is not the only weight in the gym. If you have never picked up a medicine ball, now is the best time to try it!
Medicine ball is perfect for abdominal muscle training because it allows easy movements and weight balance in a way that dumbbells do not always do. Best of all, you will find medicine ball in different weights and sizes, so even if you are just a beginner, definitely you will find one that suits you.
These 10 strength exercises involve not only your superficial six-pack muscles, but all the layers of your core. Try to include three or four moves from this list in your next workout or do one circuit of all these exercises in the prescribed number of repetitions and experience the perfect workout focused extra on your stomach.
1. Sit-ups with medicine ball
Lie facing the ceiling, bend your knees and put your feet on the floor. Hold the medicine ball with both hands above your head. Raise yourself from the floor as if you want sit down and lift the medicine ball from behind your head. Remember to engage the abdominal muscles properly. Do 8 to 16 repetitions.
2. Russian twist with medicine ball
Sit with bent knees and heels on the ground. Hold the medicine ball at your chest and start to rotate slightly at 45 ° with engaged abdomen. Do not move your feet. Turn right with medicine ball at chest, then return to starting position, then left again. Do 8-16 repetitions on each side.
3. Plank with medicine ball
Place the medicine ball on the floor and put both hands on it. Keep them straight as well as your feet as in a classic plank position, but with the added challenge of keeping the balance with hands on the medicine ball. Engage the abdominal muscles and do not crouch. Hold in this position for 30 to 60 seconds.
4. Woodchopper with medicine ball
Stand with legs on the wide of your hips, bend your knees slightly and hold the medicine ball with both hands. Transfer it from one side to the other as you see in the animation. In one smooth movement bring the medicine ball towards the ground, going down to a slight sag and then on the other side up. Return to the home position. Do 8-12 repetitions on one side, then change the sides.
5. Mountain climber with medicine ball
Start in a high plank position with both hands on the medicine ball. From there pull the right knee to the chest and then immediately pull the left. Continue to alternate your knees as fast as you can while engaging the core. Repeat for 30 to 60 seconds.
6. Reverse plank with medicine ball
Start at a high plank position with a medicine ball placed near your feet. Slowly put one foot on top of the medicine ball, then the other to maintain balance. Hold this position for 30 to 60 seconds.
More difficult version: From a high plank position and feet on the medicine ball, put the right knee to the chest, then place it back on the ball. Then put the left knee to the chest and put it back to the ball again. Proceed as fast as you can, but do not forget to keep the balance.
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7. Medicine ball boat balance
Sit on the floor with your knees bent on the floor and a medicine ball near your hand. Lift your feet off the floor as you see in the picture to keep your shins balanced with the floor. Place your medicine ball on your lower shins. Lean back a little (below 45 °) and stretch out your hands as if you were reaching for a medicine ball. Hold for 30 to 60 seconds.
8. Medicine ball twist
Start seated with your feet on the floor, knees bent and medicine ball at chest. Lift your feet off the floor. Twist your torso to the right as if you were folding the medicine ball and turn your knees to the opposite side. Go back to the center and then twist the torso to the left, the knees slightly to the right – but they should not touch the floor. Keep the sides and core stable throughout this time. Repeat 8 to 12 times.
9. Superman with medicine ball
Lie on your stomach, stretch out your hands to form a T-shape with your body, and put the medicine ball to your right hand. Lift the upper back and legs off the ground. (Be careful not to put too much pressure on the lower back). From there, throw the medicine ball to your left hand so it rolls in front of you. Keep your superman position. Then roll the medicine ball back into your right hand. Repeat this 8 to 16 times per side or pass medicine ball for 30 seconds.
10. Medicine ball toe touch
Lie facing the ceiling, hold the medicine ball behind your head and lift your legs so that your body forms an L-shape. Lift the upper back together with the medicine ball as close to your feet as possible. Make sure you engage the abdominal muscles and keep your neck and shoulders relaxed. Go back to the floor and put the ball back behind your head. Repeat this 8 to 12 times.
What do you think about these exercises for abdominal muscles? Are you in? Leave your answer in the comment! If you like this article or if you think that it can help your friends and relatives, share it.
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