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Medicine Ball: Four Exercises to Strengthen Your Core


Medicine balls are an amazing addition to your workout routine! Not only do they make it possible to do explosive movements more easily (Medicine Ball Slams, Medicine Ball Throws, etc.), but they are easy to use to train your abs, back, and obliques more efficiently.

If you want to get a solid core, here are 4 medicine ball execises you should definitely be doing:

Medicine Ball Slam

Feel like the Hulk when you do this exercise! It's excellent for your core, with focus placed on your back and glutes.

To perform the exercise:

  1. Stand with your feet spread shoulder width apart.
  2. Grip the medicine ball in both hands and raise it directly above your head.
  3. Without arching your back, bend your hips slightly forward and bring the ball directly toward the ground in front of your feet.
  4. Retrieve and repeat.

This exercise may sound simplistic, but it's wonderful for your abs and back. All of your core muscles are engaged as you SLAM the ball into the ground, making for one wicked medicine ball exercise.

Medicine Ball V-Ups

Think you've got tough abs? Here's a workout that will prove it!

  1. Lie on your back on a Yoga mat or carpet.
  2. Extend your arms and legs, holding the medicine ball in both hands.
  3. WITHOUT bending your knees or elbows, use your core to lift your feet and hands from the floor at the same time.
  4. Bring the extremities together, place the medicine ball between your feet, and use your leg muscles to hold the ball in place as you lower to the ground.
  5. Pass the ball back to your hands and repeat.

This is one heck of a tough workout, but once you get used to it, you'll realize how wonderful it is for your core.

Medicine Ball Hay Bailer

This movement is EXCELLENT to work your entire core -- sides, back, and abs. It may feel a bit strange at first, but it's great once you get used to it.

  1. Kneel (right foot and left knee on the floor).
  2. Keep your back straight and grip the medicine ball in both hands.
  3. Bring the medicine ball toward your right hip, then pull it diagonally across your body and extend it up past your left shoulder. (Picture the classic Saturday Night Fever move and you've got it right!).
  4. Bring it back down and repeat. Repeat on the other side.

Great for your sides and abs!

Medicine Ball Crunch Raises

With this movement, you make crunches just that little bit harder!

  1. Lie on your back, with your feet flat on the floor.
  2. Hold the medicine ball in both hands and extend your arms until the medicine ball is directly over your chest.
  3. Use the muscles in your abs to crunch upward, raising the medicine ball as high as you can.
  4. Come back down and repeat.

This is a fairly simple exercise, but adding the weight of the medicine ball makes it a whole lot more effective for your core.

Do these workouts with the medicine ball, and you'll see amazing core progress in no time!


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Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise -- he does so six days a week -- and loves to share his passion for fitness and health with others.

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