A Medicine Ball Workout Will Help You Get Flat Abs
Posted on March 10, 2010
Filed Under Fitness |
A medicine ball is essentially a weighted ball, approximately 14 inches in diameter and available in weights between 2 and 25 lb. These balls are mostly used for rehabilitation and strength training. This kind of training is actually one of the oldest forms of strength training and the first reference to this was seen nearly 3000 years ago when Persian wrestlers would train with sand filled bladders. There are so many different uses for this ball and so many medicine ball exercises to choose from.
It is easy to achieve a flat belly and toned abs by incorporating a medicine ball into your training regime. This technique has been used by boxers to condition and strengthen their abdominal muscles to be able to withstand a punch coming from an opponent.
Medicine balls don’t only work the abs but with the throw and catch exercise they can be used to strengthen the arms, chest and leg muscles. To play throw and catch you need a workout partner who you will throw the weighted ball back and forth. When throwing, make sure that you put in that explosive thrust and when catching, bend at the knees and perform a slight squat.
You need a little extra space when you are planning medicine ball workouts as most of them include some form of swinging or throwing. You also need to make sure that you focus on your technique as in order to achieve maximum results you need to do the exercises correctly.
The leg chop exercise is great for your abs and is easy to do by yourself. You need to begin by standing on one leg with your arms extended into the air holding the ball. Lean the ball slightly towards the direction of the opposite foot and swing it down towards the leading leg in a chopping motion. Switch legs and repeat on the other side.
Using a similar motion you can incorporate the figure eight into your workout. Just as before, start with the ball over your head, bring it down in the chopping or sweeping motion towards the opposite foot. Brig it back up in front of your body to above your head but slightly to the side. Continue this motion across your body forming the shape of the number eight with the ball.
The Russian twist is an easier exercise which also targets the abdominal muscles. The essentials of this exercise is to hold the ball to your one side and whilst rotating your upper body move it in front of you and through to the other side.
If you are looking for an alternative to the regular crunch you can incorporate the medicine ball to add intensity. Lie on your back with your knees bent as you would for a regular sit up. Lie with your hands back behind your head holding the ball. Life the ball into the air, contract your stomach muscles and raise your shoulders off the floor. To add a little extra you can alternate by lifting one leg at a time up to the ceiling to meet the ball.
You can also use the medicine ball to work your oblique muscles. To do this, lie on your back with your legs held at 90 degrees. Place the back between your knees and slowly rotate your legs from side to side. Perform this one slowly to maintain control and remember to keep your abs engaged to protect your back.
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