0

Your Cart is Empty

4 Ab Attacking Medicine Ball Moves

April 19, 2014 2 min read

The medicine ball has become one of my favorite at home pieces of gym equipment within the last few months. I actually own two, in different sizes to use for different moves and they have been used in almost every workout. They are also affordable, depending on which brand you go with.  I have learned that medicine balls can be essential in leg, butt, and ab exercises-especially when working the abs! Using the extra weight definitely hypes things up!

Here are 4 moves that attack those abs while using a medicine ball:  

.

tumblr_lv60m2eKbc1qcmy8fo1_500 zoie  

Russian Twists

  • Grab a medicine ball.
  • Sit on your butt with knees bent up toward the ceiling.
  • Holding your legs with your hands, lift your feet one inch off the ground and balance.
  • When your balance is perfect and your back straight, clasp the medicine ball in front of you.
  • Twist down from side to side, tapping your elbows to the mat, twenty-five times each.

Wall Sit With Rotation

  • With your back against a wall, hold a medicine ball with both hands in front of your chest and lower into a squat.
  • Keeping your hips steady, twist to the left and reach the ball toward the wall.
  • Return to center.
  • That's one rep. Repeat on the other side.
  • Move back and forth at a slow, controlled pace for 20 total reps.


Ab Jackknife

  • Lie faceup on the floor, holding the medicine ball overhead, arms and legs straight.
  • Brace your core, then simultaneously lift your torso and left leg as you bring the ball toward your left foot.
  • Lower your body back to the starting position and repeat on the opposite side. That's one rep.

Reverse Woodchop

  • Grab a medicine ball and stand with your feet shoulder-width apart.
  • Hold the ball with both hands on the outside of your right hip, then perform a squat.
  •  Keeping your chest up and arms straight, press your feet into the ground as you "chop" the ball up and across your body until your legs are straight and the ball is above your left shoulder.
  • Pause, then lower the ball back to your right knee.
  • Complete all reps before repeating on the other side. That's 1 set.

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.