Get those strong and sexy abs with these 8 must-try medicine ball exercises.
Summer is just around the corner and it’s time to work that core ladies (and gents)! These medicine ball core exercises will tone every muscle in your body, giving you the best workout! 💪🏼 Build that core and bikini body in 8 short minutes!
Grab a mat, medicine ball and timer and let’s get to work!
Hiii friends! I realized I haven’t shared a core workout in a while and I thought it would be perfect timing in lou of spring break and summer just around the corner. I can’t believe we are already in the middle of March, although it just snowed yesterday 😐 Where does time go?!
I was in San Jose last week and I’m ready to kick start the week with clean eats and sweaty workouts. I indulged a little, but balanced it with morning workouts. 💦 Just ready to get back into the routine. Although having a break was nice 🙂
It’s T-6 months (plus 2 days) until wedding day which means this lady is going to start paying more attention to what goes in her body. I’m not planning any big diet or rigorous workout plan, just staying on track, eating healthy and loving the body God gave me. That’s the beauty of living a balanced life, no diets (ever) and still being able to enjoy the little things (like chocolate every night after dinner).
So let’s get into it. I’m really excited about this core workout because it’s not just focused on the tummy muscles; it works the entire body – legs, hip flexors, arms, chest, you name it! Plus all you need is a medicine ball, a mat and a timer, all of which you can find at your gym or if you workout at home, grab something with a little weight like a watermelon, basketball, or stack of cook book to replace the medicine ball with.
You’ll perform each move for 30 seconds repeating the routine twice. You can also do each move for a minute depending on the level of fatigue you’re looking for.
Try focusing on bringing your belly button to your spine with each rep to keep the core tight and flexed. At anytime you want to drop the medicine ball (or weight), feel free! All of the moves can be done with just your body weight if you prefer.
Ready to rock that bikini body?! (Btw: I hate when people say that, so I’m actually puking in my mouth right now 🤢 …we all know abs are made in the kitchen! But this workout won’t hurt.)
8-Minute Medicine Ball Core Workout
Perform each move for 30 seconds, repeating the routine twice.
- Overhead Crunch – hold medicine ball with both hands over chest. Crunch ribs to hips, bringing the upper body off the mat and keeping arms over chest (not neck) to isolate the core muscles.
- Reverse Crunch + Pullovers – with both hands, hold medicine ball over chest and bring knees to 90 degrees hovering over hips (feet flexed). Keeping arms straight, pull medicine ball behind head while pulling knees into chest performing a reverse crunch (you should feel this in the lower abdominals)
- Leg Lowers + Chest Press – with both hands holding medicine ball over chest, flex feet and bring both legs in the air so your body is a 90 degree angle. Lower legs together (making sure not to bring lower back off of mat) while bringing medicine ball down toward chest (elbows go wide). When you lift legs back to starting position, lift ball back up over chest as well.
- Marching Crunches – holding medicine ball over chest, being one knee in, while crunching upper body off of mat. Medicine ball will press straight to ceiling. Slowly lower body back down to starting position and bring other knee into chest while crunch. Repeat and alternate legs. (Working lower and upper abs)
- Straight Leg Oblique Sit Ups – lying legs straight on the ground in a V position, hold medicine ball over chest. Without using momentum, lift upper body off of mat, performing a sit up and reaching medicine ball to right foot, lay back down and repeat but moving medicine ball to left side. Repeat and alternate.
- Push-Throughs – with feet on ground and medicine ball over chest, crunch upper body off mat and press medicine ball through legs.
- Russian A-Twist – in c-sit position (body in shape of C) pull belly button into spin and hold medicine ball at chest height in front of you. Twisting to the right, bring medicine ball to back of right hip and lower upper body slightly, lift upper body back to C-sit position and lift medicine ball back to chest/neck height, then bring medicine ball to left hip lowering upper body slightly. Repeat and alternate.
- High Plank Hold – with medicine ball on ground, place both hands on top of medicine ball forming a V-shape with your arms. Tuck your hips and hold a high plank.
Get the PRINTABLE version here! [photos | written instructions]
