Medicine ball ab exercises provide an effective means of improving muscular power, endurance and functional fitness. Anyone can use medicine balls to help improve their fitness. Medicine balls are used in a variety of settings – in health clubs to accommodate the health and fitness goals of novice exercisers and by advanced athletes to achieve sports-specific conditioning goals.

Selecting a medicine ball

• Determine whether the ball will be used for throwing, catching or added resistance. This will help establish whether or not you should select a standard ball or a specialty ball with handles or ropes.


• It is better to start with a light ball and gradually work up to greater resistance. This will ensure that proper movement technique and form is not compromised.

Tough & sweaty medicine ball ab exercises2

Using a medicine ball for ab exercises

Medicine Ball V-Ups

Lie supine, on your back with legs straight and arms extended straight overhead holding the medicine ball. Simultaneously raise your legs and trunk into a seated V position, bringing the medicine ball and legs upright overhead. Return to start position and repeat for the desired number of repetitions.

Grope Crunch

Lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight . Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes . Lower yourself back to the starting position.

Ball Swing

Stand with your feet slightly wider than shoulders-width apart. Grab one medicine ball handle in both hands with your palms facing down. Keeping your chest high, your shoulders away from your ears, and your elbows locked, lower into a squat and let the weight hang between your legs.

In one explosive movement, swing the medicine ball up as you press through your heels, straighten your legs, and bring your hips forward to come up to a standing position with the ball above (but not behind) your head. Without bending your elbows, let the ball drop down between your legs as you lower back into a squat. If you like this move, check out WatchFit’s guide for standing ab exercises.


Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position.

Russian Twist

Sit on the floor with your knees bent and feet flat on the floor (easier) or raised up off the floor. Contract your abs and sit at about a 45 degrees angle. Hold the medicine ball with both hands directly in front of you. Contracting your abs, twist slowly from your torso to your right and touch the medicine ball to the floor beside you. Quickly, but smoothly, contract your abs and twist your torso and touch the medicine ball to the other side.

One must indulge in more vigorous exercise to attain a flat tummy, as just ab exercises aren’t enough.

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