Medicine Ball Core Exercises
Medicine Ball Core Exercises
Build a stronger core with these medicine ball core exercises by checking out our illustrated med ball guide.
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Balance Plank
• Get into a high plank position.
• Place your forearms on a medicine ball.
• Try and keep your body as still as possible.
REGRESSION: You can make this exercise easier by performing it on your knees.
Bicycle Crunch
• Lie on your back with your knees bent, holding a medicine ball over your chest.
• Raise your shoulders and bring your left knee in while extending your right leg.
• Bring your right knee in while extending your left leg.
GET GOOD FORM: Try to touch you knee to the opposite elbow.
Crunch Throw
• Lie down with your knees bent, holding a wall ball close to your ribcage.
• Lift your torso and throw the ball.
TOP TIP: If you’re working with a gym partner, have them throw the ball back to you, before you lower yourself down.
Deadbug
• Lie on your back, knees bent to 90 degrees and shoulders raised.
• Press the Medicine Ball against your knees with your arm.
• Raise one arm behind your head and the opposite arm out straight.
• Bring them back to the ball and repeat with the other limbs.
WHY IT WORKS: This exercise targets your transverse abdominis and obliques.
Half Kneeling Throw
• Half kneel, perpendicular, 2m away from a wall.
• Hold a wall ball with straight arms.
• Rotate and explode the ball to the wall.
• Catch the ball on the rebound and repeat.
TOP TIP: Perform all your reps on one leg before changing to the other one.
Lateral Ball Slam
• Stand, holding a slam ball overhead.
• Twist to one side and slam the ball as hard as possible.
• Pick the ball up and repeat on the other side.
GET GOOD FORM: Keep your knees bent and core tight to protect your back.
Mountain Climber
• Begin in a high plank, with both hands on the ball.
• March your feet to your chest.
WHY IT WORKS: The medicine ball will try and roll away. Keeping it steady will increase your core benefits.
Plank Pass
• Get into a high plank position with the medicine ball beside you.
• Pull the ball to the other side with one arm.
TOP TIP: Keep your core engaged throughout the exercise.
Plank Rollout
• Assume a plank position with your forearms on the ball.
• Roll the ball forward, keeping your core tight.
• Roll it back to the starting position.
MULTIPLE MUSCLES: This exercise targets your transverse abdominis, rectus abdominis, and obliques.
Plank with Knee Tuck
• Start in a high plank, with your feet on the medicine ball.
• Pull one foot off the ball and draw your knee towards your chest.
• Put the foot back on the ball and repeat with the other leg.
WHY IT WORKS: The instability of the medicine ball makes your muscles work harder.
Reverse Crunch
• Lie on your back with a medicine ball between your feet and your knees bent.
• Lift your hips off the ground, bringing the ball towards your chest.
TOP TIP: Squeeze the ball as hard as possible during this exercise.
Rotational Throw
• Hold a wall ball in both hands.
• Twist at the waist and throw the ball against the wall, catching it on the rebound.
FUNCTIONAL FITNESS: This exercise is beneficial if you play tennis, golf, boxing, or go running.
Russian Twist
• Sit on a Plyo Jump Box, holding a medicine ball.
• Twist your upper body, ending with the ball on one side.
• Twist the opposite way, with the ball ending on the other side.
VARIATION: You can regress this exercise by sitting on the floor.
Russian Twist with Leg Extension
• Sit on the floor with knees bent and feet lifted.
• Holding a med ball, rotate your torso side-to-side and extend the opposite leg each time.
MULTIPLE MUSCLES: This exercise targets the obliques, rectus abdominis, transverse abdominis and hip flexors.
Unstable Single Leg Bridge
• Lie on your back, with one heel resting on the ball and your other leg extended upwards.
• Lift your hips, trying to keep your legs stationary.
• Squeeze your glutes at the top of the movement and lower back down.
TOP TIP: You can place your hands by your sides to help you balance.
V Up
• Lie on your back, holding a medicine ball.
• Lift your legs and upper body at the same time, trying to touch the ball to your toes.
BENEFITS: This exercise improves your strength, stability, and co-ordination.
Walk Out
• Stand, bent over so your hands are on a medicine ball.
• Roll the ball forward as you lower yourself into a plank position.
• Reverse these stages to complete one rep.
VARIATION: You can also perform this exercise starting on your knees.
Wall Sit With Rotation
• Hold a medicine ball and sit against a wall, with your knees bent.
• Rotate your upper body until your hand almost touches the wall.
• Rotate the other way to complete one rep.
TOP TIP: Work your way to 10 reps before upgrading your weight.
Weighted Sit Up
• Lie on your back, with your feet on the floor, holding a medicine ball extended above your chest.
• Perform a sit up, meeting the med ball with your chest.
• Reverse to complete one rep.
GET GOOD FORM: If you struggle with sit ups, an ab pad mat can help.
Woodchopper
• Hold a Medicine Ball in straight arms.
• Squatting, rotate to one side and touch the medicine ball to the floor.
• Rotate, standing, and move the ball above the opposite shoulder.
MULTIPLE MUSCLES: This full body exercise targets your core, back, legs, arms, and shoulders.
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