30-DAY MONEY BACK GUARANTEE
Tired of the same Russian twists to tighten and tone your abs with a medicine ball? Not to worry, below you'll find multiple new movements you can mix and match to create your perfect medicine ball ab workout.
The way it works is by engaging your abdominals to control the exercise, you’re working and strengthening those muscles. Not only are you achieving defined abs but you’re performing the exercise with the right form which is just as important.
This 30-minute medicine ball ab workout will help you tighten and tone your upper, middle, and lower abs and obliques along with other muscles such as your quadriceps and latissimus dorsi.
Plus, if you don't want an entire thirty minutes or have that much time, simply split the exercises below and you'll have two 15-minute medicine ball ab workouts to keep your routine fun and challenging for your core.
Reps: 8 Sets: 3 Rest: 60 seconds
These pullover crunches will work your rectus abdominis and your transverse abdominis while also targeting your arms, lats, and shoulders.
Reps: 30 seconds Sets: 3 Rest: 30 seconds
Keep your plank game strong by adding these Spiderman High Planks to your workout. These planks will strengthen and tone your arms, back, rectus abdominis, obliques, and transverse abdominis.
Pro tip: Perform this exercise at a more rapid pace to get your heart rate up and make it more difficult.
Sets: 3 Rest: 45 seconds
Don’t let these ABC’s throw you a curveball; this ab exercise will challenge your rectus abdominis and obliques.
Pro tip: To make this more difficult, try this while standing on a balance trainer.
Reps: 15 Sets: 3 Rest: 30 seconds
These leg drops will work your rectus abdominis and obliques by using them to control the movement.
Reps: 10 Sets: 3 Rest: 30 seconds
Let the good times roll with these rollouts that will shape your rectus abdominis, obliques, and transverse abdominis.
Pro tip: To make this more challenging, start with your feet closer together.
Reps: 5 Sets: 3 Rest: 30 seconds
Un-bee-lievably, dead bugs will target all of your core muscles but especially your transverse abdominis!
And that’s it! Now you have plenty of new moves to challenge yourself with your new 30-minute medicine ball ab workout.