Medicine Ball Ab Circuit


Change it up with a medicine ball
Demonstrated by: Tracy Brignola

Medicine Ball Chops

  • Sit on mat, bend knees with heels on floor hips distance apart, learn back approximately 20 degrees, to begin hold a medicine ball with both hands next to right hip
  • Contract abdominals, in a chopping motion rotate and lift the medicine ball across the body and up until arms are extended over left shoulder
  • Reverse chopping motion to bring medicine ball back to right hip to complete 1 rep
  • Switch sides and complete same number of reps

90 Degree Crunch w/ medicine ball

  • Lie face up on mat w/ feet up in the air hips distance apart, knees & hips bent to 90 degrees & fingertips on back of head w/ elbows back and pointed to the side
  • Hold a medicine ball between your knees
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position, exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Oblique Mountain Climbers

  • Begin in push up position, both hands on a medicine ball aligned under mid chest, toes on the floor hip distance apart, body in a straight line from top of head to toes
  • Keeping abdominals tight exhale & bring left knee toward right elbow, keeping body in a straight line & shoulders & hips parallel to floor
  • Extend left leg back to starting position & repeat w/ right knee
  • Continue alternating sides until all reps are performed

Straight Up Crunches w/ medicine ball

  • Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, hold a medicine ball w/ both hands w/ arms extended up toward the ceiling at chest height
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso & push the medicine ball straight up toward the ceiling, then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Seated Reverse Crunch w/ medicine ball

  • Sit on the edge of a bench squeeze a medicine ball between your knees w/ hands on bench behind you for balance, bend knees and lift toes slightly off the floor
  • Contract abdominals, exhale & bring knees toward chest keeping torso upright
  • Lower legs keeping knees bent to return to starting position
  • Continue until all reps are complete

Medicine Ball Torso Rotations

  • Sit on mat, bend knees w/ heels on floor hips distance apart, hold medicine ball approximately 10” away from body in front of chest
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position, lean back approximately 20 degrees
  • Exhale and twist upper body to the left to touch medicine ball to the floor next to left hip keeping chin and eyes straight ahead, exhale and twist upper body to the right to touch medicine ball to the floor next to right hip keeping chin and eyes straight ahead
  • Continue twisting upper body to the left and right touching medicine ball on the floor next to hips until all reps are complete
WARNING: You must consult your physician before you begin this or any other exercise program

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