Medicine Ball Ab Attack

Medicine Ball Ab Attack

Are you ready for an awesome ab attacking workout? If so, grab your medicine ball, warm-up and get ready to attack your abs.

  • 60 seconds each exercise.
  • No rest in-between.
  • 30-60 second rest after completing the set.
  • Repeat circuit 3-4 times.

* If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.

Russian Twist 

Start seated, holding the medicine ball in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, keep your core engaged, balance on your tailbone. Twist to one side, bring the medicine ball to the outer side of that hip; then repeat in the other direction. Twist at the waist—you want your chest to be facing whatever side you are moving the ball to.

DSC00613DSC00616Plank Roll Out – (30 seconds each side)

Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right arm over the top of the ball. As you reach forward you’ll need to bend your left elbow, lowering your body (but still keeping strong plank form). Next, reverse the motion, rolling your right arm and straightening your left elbow back to starting position as you do.

*Repeat Left Side

DSC00619DSC00621Wall Sit With Rotation

With your back against a wall, hold a medicine ball with both hands at 90 degrees in front of your chest, and lower yourself into a squat. Keeping your hips steady against the wall, twist to the left and reach the ball toward the wall. Keep your arms at 90 degrees. Return to the center, then twist over to the right side. 

DSC00602DSC00605Single Leg Lift Toe Touch

Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Bring you legs straight up to 90 degrees. Pull your belly button in towards your spine and press the your low back against the ground in this position. Slowly lower right leg to a couple of inches off the floor, bring the medicine ball up to your raised leg and hold this position for 1-2 seconds. Focus on bringing your shoulder blades off the ground as high as possible. Bring your right leg and medicine ball back to the starting position and repeat the process on the other side. 

DSC00632DSC00634Medicine Ball Woodchop – 30 seconds each side

Stand with your feet slightly wider than shoulder-width apart. Hold the medicine ball above your right shoulders, keep your hips and chest straight forward. Bring the medicine ball back across your body and down to your left foot. Squat as you are going down to the opposite side. You core should be tight and shoulders back and down the entire time. Try to use a fast chopping motion. If you are struggling with your form, keep the motion slow.