FitnessMedicine Ball Core Workouts for a Toned Midsection

Medicine Ball Core Workouts for a Toned Midsection

There are several ways for you to blast that belly fat you are hiding under loose clothing. Aside from doing crunches, resistance band workouts, and even weight lifting to get rid of excess fat in your midsection, another way to torch fat is to use a medicine ball. For the purpose of this program, you will need a medicine ball between 3 to 10 lbs. Try to move through the exercises as quickly as you can without compromising your form before resting for a minute, then repeat.

Power cross chop 

Stand straight with your feet wider than your hips with your hands holding the medicine ball at chest height. Engage your abdominal muscles as you twist your torso towards the left. Let your right heel pivot upwards as you bring the ball over your left shoulder. Chop the ball quickly towards the outer side of your right thigh while lunging and pivoting with your left heel. This counts as one rep. You should do 15 reps before switching to the other side. 

Table top sit-ups 

There is no doubt that sit-ups will make your midsection scream with pain the more reps that you do. However, if the traditional sit-ups is already boring to you, add an extra challenge with the help of a medicine ball. Lie down on the floor on your back with your legs raised to 90 degrees. Your hands should be positioned above your head with your hands holding a medicine ball. Engage your core muscles to raise your torso off the floor. Place the medicine ball on top of your legs then lie back down. Raise yourself up to grab the ball then go back to your first pose. You need to do 10 reps for this exercise. 

Split pushup knee tuck 

Go into a pushup pose with your feet a bit wider than your hips. Place your right hand on top of your medicine ball. While balancing yourself on the ball, tighten your midsection as you lower yourself close to the ground. As you push yourself back up, bring your left knee towards the medicine ball then quickly go back to your first position. Repeat this 10 times before switching the ball to your left and repeat the steps. 

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Russian twists 

Another core exercise that will shape your midsection in no time is the Russian twist. Sit down on the floor with your knees bent and your feet flat on the floor. Lean back as you lift your feet off the floor a few inches or until your weight is distributed on your butt. Hold a medicine ball between your hands. Bring the medicine ball towards your left by twisting your torso in this direction. Make sure that it is only your torso that twists and not the hips. Twist to the other side. This completes one rep. You will need to do 15 reps. 

Do these exercises as quickly as you can without any rest in between and you’ll soon feel a burn happening in your midsection for sure. Try to do 2 to 3 sets with resting about 1 to 2 minutes in between sets.

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