How to Train Your Abs With Medicine Ball


When I first saw a medicine ball ab workout routine, I was skeptical. How such an outdated and simple fitness equipment can help me to flatten my stomach? Why should I use it if there are so many other tools out there for strengthening my midsection?

But after finishing that workout, I felt the pain all over my core. And I learned that I do not need shiny and expensive equipment to have a complete abdominal workout. Since then, medicine ball ab exercises are part of my routine.

Why is it so beneficial to work out with it?

  • You can add extra resistance to the traditional exercises such us various crunches. That way you can force your muscles to work harder, and that leads to more efficient muscle growth and strength development.
  • Also, ab exercises with medicine ball engage more muscles to keep your balance. And since you have to hold the ball, your shoulders, arms, hands and back getting stronger as well.
  • It is always good to add versatility to your abs workout to avoid getting bored, challenge yourself and to train your muscles in different ways (abs exercises in standing positions.)
  • They are versatile, cheap, suitable for men and women, and can be bought in various sizes. They are perfect for home training. Get one here.

Are ab workouts with a medicine ball for you?

If you are a total beginner, I do not suggest you use it as it makes it hard to perform the movements correctly. First, do bodyweight exercises such as various crunches, mountain climbers, etc. And as you get a stronger core, you can begin using light med balls to challenge yourself.

If you are not a beginner, well, just pick one and do one of the routines below. You will see how such a simple thing can boost your core workout.

A word of caution!

Always warm up before and never use too heavy balls that you cannot handle correctly. It can cause serious injury, especially in your lower back, if you train with cold muscles.

I think, now you are curious and want to try it, so here are some powerful medicine ball workouts for abs.

Burn More Belly Fat

This routine is for those how have been training for a while. You will have to do 5 rounds doing 3 types of exercises for 20 seconds. It lasts about 10 minutes.


+ 400 Abs on Fire

While it is presented by a lady, it is a powerful workout for men as well to burn belly fat. Prepare yourself that it is not going to be easy to finish.


10 min Beginner Fast Belly Blaster

If you are a newbie, and you have not done any medicine ball exercises for abs before, I recommend starting with this routine. It includes light but efficient moves.


7 Moves to Flatten and Strengthen Your Core

Do you want to get rid of your muffin top? Then, do this routine as it contains excellent moves to shape your obliques and hips.


Sum Up

I hope you like the workouts above, and you have learned a few medicine ball core exercises that you can implement into your routines. You will not regret. These moves will shape your entire midsection efficiently. But do not forget, if you want to get rid of belly fat you have to pay attention to what you eat.

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