Medicine Ball Exercises are Gooooooood

Medicine Ball Exercises are Simply Amazing

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Muscles Worked

Pectoralis Major

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Medicine ball exercises are a fantastic ab-buster you can add to any workout regimen. In particular, it's great for either warming up or cooling down!

The medicine ball weave is a super exercise for your core stabilizing muscles, especially your lower back and hip flexors. All it really takes is a minute or two of your workout time and your abs are on FIRE!

This workout closely resembles the renowned "bicycle crunches" that create great results, except they don't use a medicine ball.

On this page, we're adding the extreme factor. But, remember you can always make it easier or more difficult by varying the weight of your medicine ball, or simply doing the classic bicycle crunches without resistance. The exercise is hard enough without a medicine ball. If you're going for big gains, add a medicine ball!

In fact, the main reason behind performing medicine ball exercises is to add an over-the-top element to common exercises. Again, adding variation is key!!

Here's the Exercise

First of all, you should lay down on your exercise mat with your medicine ball. Place the ball in your right hand to start with and bring your left knee towards your chest. Keeping your right leg straight, lift it off the ground so that your right heel is about 3 inches off the ground. Now you're ready :)

With the ball in your right hand, guide the ball through the arch of your flexed left knee and transfer the ball to your left hand. Return your left leg to the same position as your right leg (keep it straight and elevated about 3 inches from the ground).

Now, bring your right knee towards your chest keeping your left leg in position. With the ball in your left hand, weave the ball through your right leg and transfer the ball to your right hand. Continue until you can't anymore. :)

Do not lift your shoulder blades off the mat more than 1-2 inches throughout the exercise.

Please see the video below!!

Remember to always go slow, even when you're fatigued. Quality is better than quantity in any workout program.

Tip** You can add a bid of spice by performing a straight leg raise instead of bending your knee. What I mean is, you can bring your thigh towards your chest, keeping your knee extended so that your heels point towards the ceiling. This sort of movement not only blasts those abs, but it also increases your flexibility and overall athleticism. Change it up every now and then!

Download this med ball exercise video to your iPod!

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**Notice he is not using an actual medicine ball in the video. This is an example of how you can vary the workout based on your abilities and/or comforts. Working out is not something a person does to actually kill himself, but something a person does for a challenge! It's a lesson in life.

Step 1: Lay down on your exercise mat with your medicine ball. Place the ball in your right hand to start.
Step 2: Weave the ball between your legs. Keep the opposite foot about 3 inches off the ground!
Step 3: Keep going! Breathe!!