A Medicine Ball Workout Can Give You Flat Abs
A medicine ball should not be confused with an exercise ball. A medicine ball is a smaller ball which is weighted between 2 and 25 lb and is used predominantly for strength training. The use of medicine balls date back to around 3000 years ago and with so many different options for a medicine ball workout you are sure to find something to reach your goals.
Medicine ball workouts are wonderful to achieve flat and strong abdominal muscles. They are also used by boxers to simulate a punch coming from an opponent, by dropping the weighted ball onto the abdominal it strengthens them and makes them more resilient to taking hits.
Another way to use medicine balls to condition muscles and increase your core strength is to play catch. One athlete should hold the ball against their chest and throw it to the other athlete. When you catch the ball, pull it towards your chest and throw it back. This exercise will strengthen the arm, chest, and leg muscles.
When planning a medicine ball workout always make sure that you have enough space to be able to perform the movements properly. It is also important to make sure that you are performing the exercises using the correct techniques. Rather use a lower weight to enable to correct movements.
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.
Every one knows that sit ups are the best way to target the abdominal muscles. To incorporate the medicine ball you could lie on the floor on your back with your knees bent and holding the ball in your hands, extend your arms behind your head. Lifting your chin and your chest towards the ceiling, contract your stomach muscles whilst raising your shoulders off the floor. At this point, extend your arms and raise one leg towards the ceiling. Lower both your arms and leg and repeat with the other leg.
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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