Medicine Ball Ab Workout

Medicine balls are great tools to strengthen and tone your abs and core. They are inexpensive and come in a variety of weights and styles. With the proper technique you can sculpt firm and sexy abdominals!

Standing Russian Twist

1. Starting position: Stand with feet hip-width apart.

2. Hold medicine ball with both hands and arms only slightly bent.

3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side.

4. Reverse back in the opposite direction.

*Keep the hips pointed straight ahead and stomach drawn in to maximize proper usage of muscle.

Figure 8

1. Starting Position: Hold medicine ball with your arms extended over your right shoulder.

2. In one motion bring the ball down in front of you like you are chopping wood. The ball should end towards your left foot.

3. Stand back up and raise the ball straight up over your left shoulder. Bring the ball down towards your right foot. 

4. Return to starting position and repeat.

*You will have to bend your knees to complete the proper motion.

Medicine Ball Obliques

1. Starting Position: Lay flat on your back and raise your legs at 90 degrees with your knees bent. 

2. Holding a medicine ball between your knees, rotate your legs to your side and then return to the starting position.

3. Repeat to the other side.


1. Starting position: Lay flat on your back with knees bent, both hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

2. Lifting your chin and chest towards the ceiling, contract your abs and raise shoulders off the floor. Extend arms and also raise your legs up toward ceiling.

3. Return to start position.

*Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

Reverse Crunch

1. Starting position: Lay flat on your back with hips flexed at 90 degrees – feet in air holding onto a medicine ball with your knees. Place arms at sides with palms down on floor.

2. Keeping heels towards the ceiling, raise your glutes (butt) off the floor.

3. Return to start position.

*Remember to keep your legs from swinging to prevent using momentum throughout the exercise.

Start off slow and don’t overestimate your abilities and injure yourself. Stick with a weight that doesn’t cause you to strain your midsection. And when in doubt, ask a personal trainer for help!