Working on your midsection doesn’t have to be boring because you can do more than the usual pushups, crunches, and planks to sculpt your core. Adding a medicine ball into the mix will really challenge your abdominal muscles so that you can melt the fat and reveal some serious muscles underneath. You should go for a medicine ball that has two handles and weighing around 8 to 10 pounds.

Once you have this on hand, try the following workout to get your midsection flat and tight.

  • Medicine ball swing. For this exercise, you should stand straight with your feet wider than your shoulders’ width. Hold on to one handle of the ball with both hands, palms facing downwards. While keeping your chest up, elbows locked, and your shoulders away from the ears, bend your knees to lower yourself into a squat with the medicine ball hanging between your legs. Explode upwards by pressing down on your heels and pushing your hips forward as you stand up to swing the ball upwards above your head. Lower the ball between your legs once more as you go into a squat position but without bending your elbows. You should do 20 reps.
  • Roll-up crunch and twist. As the name suggests, you will be doing two moves in one workout. Lie down on your mat with your hands holding a medicine ball on top of your chest and your heels lifted a few inches off the floor. As you roll yourself to a crunch pose, bring your knees toward your torso until you are balanced on your glutes. Twist your torso to bring the medicine ball towards your left. Do the same with the other side before going back to your first position. Repeat this exercise 20 times.
  • Wood chops. Here is another workout that will target not just your core but your arms as well. Stand with your feet a bit wider than the width of your shoulders. Grab hold of a medicine ball and raise it above your right shoulder with your elbows bent. In one smooth motion, twist from your waist so that you will come up on your right toes with your right knee bent towards the left. As you swing towards your left, you should also swing the ball outside your left hip. Untwist yourself to go back to your first position. You should do 20 reps before switching to the other side.
  • Leg lift, toe touch. You should also do the leg lift, toe touch exercise if you want to tighten and strengthen your core. To do this, you will need to lie back down on your mat with your legs raised so that your feet are reaching toward the ceiling. Hold a medicine ball with both hands and positioned on top of your chest. Roll yourself upwards while extending the medicine ball towards your toes and touch them. Go back to your first position and repeat the exercise 10 times.

 

Sources: oxygenmag.com

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