To get your abs in the best possible shape you need to work them from all sides and medicine ball can do wonders when it comes to sculpting your abs. Medicine ball like workouts have been around for centuries, from Greeks to Persians to modern day fitness enthusiasts, medicine ball has always been part of injury rehabilitation and also strength and conditioning training.
But most of all, medicine ball can really work your core muscles which adds explosive power to the center of your body. Here are 4 killer medicine ball exercises to help rip your abdominal.
Buddy Support
Get on your knees and take support of your partners back while keeping your abdominal contracted. Slowly bend yourself to one side and hand over the ball to your partner. Return on the alternate side and get the ball back from your partner.
Do this exercise for 2-3 minutes going both ways each and Repeat for 3 sets.
Pass the Ball
Sit on the floor with your knees bent and maintain a distance of 3-4 feet. Tighten your abs and sit in an upright position throughout the exercise. Hold the ball in front of your chest and go back and lie down on your back, come back while continuing to hold the medicine ball in front of you and once you’re back to the initial position then pass the ball to your partner.
Repeat this exercise for 10 repetitions.
Hit the Wall
Take your position in front of a wall while maintain a distance of 3-4 feet and hold the ball in front of your chest. Open up your feet slightly and bend your knees to ready yourself for a throw. Throw the ball as hard as you can at the wall and catch it on the rebound.
Repeat this exercise for 20 repetitions.
Abdominal Hits
Lie down on your back and get your partner to stand on top of you with the medicine ball. Make sure to get a light weighted ball at first and subsequently add weight to the ball.
Tightly contract your abs and let your partner drop the ball straight at your abdominal. Repeat this exercise for 10 repetitions.
