Medicine Ball Ab Circuit

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

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

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

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

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

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