How to get amazing abs using a ball

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How to get amazing abs using a ball

How to get amazing abs using a ball

9 WAYS TO GET AMAZING ABS USING A MEDICINE BALL

 

Don’t shy away from medicine balls because you don’t know what to do with them. CosmoBody trainer Astrid McGuire designed the medicine ball workout below to seriously sculpt your core while you work your arms and legs too. So grab a medicine ball with two handles that weighs in around 8 to 10 pounds, and get to it:

(Oh, and if you don’t have a medicine ball with handles? Just use a dumbbell, and place your palms on the ground for any moves that begin in plank position.)

1. Medicine Ball Swing: Stand with your feet slightly wider than shoulders-width apart. Grab one medicine ball handle in both hands with your palms facing down. Keeping your chest high, your shoulders away from your ears, and your elbows locked, lower into a squat and let the weight hang between your legs. In one explosive movement, swing the medicine ball up as you press through your heels, straighten your legs, and bring your hips forward to come up to a standing position with the ball above (but not behind) your head. Without bending your elbows, let the ball drop down between your legs as you lower back into a squat. That’s one rep. Repeat up to 20 times.
Where you’ll feel it: Your abs, shoulders, arms, butt, and legs.

2. Alternating Single-Hand Medicine Ball Swings: Stand with your feet slightly wider than shoulders-width apart. Grab one medicine ball handle in your right hand with your palm facing down. Bring your left hand straight behind you. Keeping your chest high, your shoulders away from your ears, and your elbows locked, lower into a squat and let the weight hang between your legs. In one explosive movement, swing the medicine ball and your left hand up as you press through your heels, straighten your legs, and bring your hips forward to come up to a standing position with the ball above (but not behind) your head. When the ball is at its highest point, take the handle into your left hand and release the handle with your right hand. Without bending your elbows, let the ball drop down between your legs as you lower back into a squat and bring your right hand behind you. That’s one rep. Continue alternating sides, and repeat up to 10 times.

Where you’ll feel it: Your core, shoulders, arms, butt, and legs.

3. Wood Chops: Stand with your feet slightly wider than shoulders-width apart and grab the medicine ball with one hand on each handle, palms facing each other. Bend your elbows to lift the ball into your chest then up over your right shoulder. In one fluid movement, twist from the waist and come up onto your right toes as you turn your right knee in toward the left, and swing the ball across your body to the outside of your left thigh. Untwist and return to starting position to complete one rep. Do up to 20 reps, then switch sides and perform the same number of reps.

Where you’ll feel it: Your abs and arms.

4. Medicine Ball Plank: Grab the medicine ball with one hand on each handle, palms facing each other. With straight arms and locked elbows, bring it down to the ground and step your feet back until your body forms a straight line between your heels and your head. Your feet should be about shoulders-width apart, and your shoulders should be stacked over your wrists. Brace your core and activate your quads for support as you hold position for 30 seconds.

Where you’ll feel it: Your abs and shoulders.

5. Lunges With Twist: Stand with your feet about hips-width apart, and grab the medicine ball with one hand on each handle, palms facing each other. Bend your elbows out to the sides as you lift the ball up to chest-level. Keeping your shoulders stacked over your hips, brace your core and take a large step forward with your right leg. Keeping your right knee behind your right toes, bend both knees to bring your torso straight down toward the ground. When your front knee is bent about 90 degrees and your back knee is a few inches above the ground, twist from the waist to turn your shoulders to the right. Turn back to face front, then press through your front heel to come back to standing position. Perform 10 to 12 reps, then repeat the same number of reps on the other side.

Where you’ll feel it: Your abs, obliques, and thighs.

6. Figure 8s: Take a wide stance with your toes pointed slightly out to the sides. Grab a medicine ball with your left hand and bend from the knees to let the ball hang between your legs. In one explosive motion, push up through the heels and bring your hips forward as you brace your core and swing the ball up to shoulder-height. Then, bend from the knees and bring the ball down behind your left thigh. At the same time, reach your right hand down in front of your right thigh. Then, take the medicine ball handle in your right hand as you release your left hand. Repeat the motion, this time swinging the ball up, over, and behind your right thigh, and bringing your left hand in front the left thigh to transfer the weight below your body. That’s one rep. Do 10 to 12 reps.
Where you’ll feel it: Your arms, shoulders, core, and thighs.

7. Mountain Climbers: Grab the medicine ball with one hand on each handle, palms facing each other. With straight arms and locked elbows, bring it down the ground and step your feet back until your body forms a straight line between your heels and your head. Your feet should be about shoulders-width apart, and your shoulders should be stacked over your wrists. Brace your core as you bring your left knee in to your right elbow. Bring it back to starting position, then immediately bring your right knee in to the left elbow. Return to start to complete one rep. Do 10 to 12 reps.

Where you’ll feel it: Your abs, shoulders, legs, and butt.

8. Bent-Knee Crunch With Twist: Lie on your back with your knees bent about 90 degrees and your feet off the floor. Place the medicine ball between your upper calves and press them together so the ball doesn’t drop. Bring your hands up to the sides of your head and let your elbows drop out to the sides. Brace your core as you simultaneously lift your head and shoulders up off the ground for a crunch, and bring your knees in toward your body until they’re stacked over your hips. Twist your upper body to the left and let your knees drop a few inches to the right. Return to center, and release your head and shoulders to the ground as you let your knees come forward a few inches. Repeat the crunch and twist to the opposite side. That’s one rep. Continue alternating sides for 10 to 12 reps, alternating sides.
Where you’ll feel it: Your abs, obliques, and thighs.

9. Windshield Wiper Twists: Grab the medicine ball with one hand on each handle, palms facing each other. Lie on your back with straight legs pressed together and elevated about 45 degrees off the ground. Point your toes. Extend your arms to bring the ball straight up over your belly. Keeping your shoulders away from your ears, lift your head and shoulders up off the floor. With control, bring the ball to the left until it hovers a few inches off the floor and bring your legs over to the right. Pause, then bring the ball to your right and your legs to the left. Return to center to complete one rep. Perform 10 to 12 reps.

Where you’ll feel it: Your upper and lower abs, shoulders, and legs