Medicine Ball Ab Workout

This medicine ball ab workout includes some of the BEST core exercises to tone and tighten your midsection and sculpt flat abs.

medicine ball ab workout

So I can’t believe that we are coming up on the FOURTH anniversary of The Live Fit Girls this January! It’s absolutely crazy to me!

But what is even more crazy to me is that in FOUR years I haven’t shared a single medicine ball workout…WHAT?!

Seriously, it’s just baffling!

So finally today, it’s about to change, and I want to share with you 4 of my favorite ab exercises with the medicine ball.

I love medicine balls to spice things up during a workout, and they are especially fun when you do partner workouts! (Some coming in 2018…I promise!)

But medicine balls are killer when you incorporate them into your ab workouts. They can create instability in certain exercises, or they can create a little added resistance to other exercises. 

These medicine ball core exercises will strengthen your obliques for a defined waistline, challenge your stability to tighten your transverse abdominals like a corset, and sculpt amazing upper and lower abs for an all over core burn!🔥

If you like this workout, then you’ll love…
BOSU Core Workout
Kettlebell Ab Workout

My Equipment:
Yoga Design Lab Combo Mat (in Geo)
Medicine Ball

Find your PRINTABLE download HERE!

medicine ball ab exercises

Medicine Ball Ab Workout

  • Medicine Ball Squat + Oblique Twists – Start standing with your feet wider than shoulder width apart, and holding the medicine ball in your hands. Sit your hips back into a squat then bring the ball down to your RIGHT side, just outside your knee. Make sure you’re twisting from your torso and engaging your obliques. Then press through the heels to stand back up, and twist the ball up and over to the LEFT at the top. Lower back down to your squat, bringing the ball to the RIGHT. Then repeat for 15 repetitions on each side.
  • Medicine Ball Mountain Climbers – Bring the medicine ball down to the mat, then come into a plank position with your hands on top of the ball. (This will challenge your stability and abs even more than usual!) Keep stable on the medicine ball, then use your lower abs to pull your RIGHT knee in towards your chest. Then step your RIGHT foot back into your plank, and repeat to pull your LEFT knee in. Continue alternating knees as quickly as possible, but make sure you maintain stability and that your hips and shoulders don’t wiggle too much. Complete 20 repetitions on each side.
  • Medicine Ball Roll Ups – Now lay on your back, holding the ball in your hands overhead, and your legs out straight. Engage your abs to flatten your lower back to the mat. Then slowly roll all the way up to a seated position, reaching the ball up to the ceiling. With control, slowly roll your spine down to the floor reaching the ball overhead, then repeat 15 times.
  • Medicine Ball Russian Twists – Next, come up to a seated position, still holding the ball in your hands. Lean back slightly keeping your chest lifted, then lift your heels off the mat to balance on your tailbone. Twist your torso and the medicine ball to the RIGHT, using the obliques, and then twist and rotate to the LEFT. Keep alternating side to side for 15 repetitions on each side.

Repeat this circuit 2-3 times for some serious ab toning!

Happy Monday, let’s finish STRONG! ♥︎


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