A strong set of abs is a universal sign of good physical fitness and health. As a result, shelves in sporting goods stores are filled with ab equipment of all shapes and sizes, workout DVD’s are centered on how to chisel and tone your core, and even diet plans revolve around getting a six pack.

There’s no denying that the world is obsessed with abs. All the gizmos and gadgets designed to get you a six pack all promise good results, but there’s one piece of equipment that stands out above the rest—the medicine ball. Medicine balls usually weigh from 1 - 20 kgs so it’s important to choose which ones would best suit your training.

Medicine Ball Crunches


A post shared by M Δ X | PHILISAIRE (@maxthebody) onNov 17, 2017 at 11:13pm PST

This exercise targets mainly the upper abdominal region. Perform this exercise for 3 sets of 15 - 20 repetitions each.

Select a medicine ball weight appropriate for your physical condition and lie flat on your back holding the ball to your chest. Next, hold the ball straight out in front of your chest and raise your upper back and shoulder blades roughly 3 inches off the floor. Hold the top of the movement for a second and slowly lower back to starting position.

Medicine Ball Leg Raises


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The goal of this exercise is to target the lower abdominal area. For beginners, this exercise can be quite challenging so 2 sets of 10 - 15 repetitions each should suffice. Intermediate to advanced athletes may opt to add in extra sets.

First, lie flat on your back securing the medicine ball between your feet. With arms at your sides and palms on the floor, raise your feet keeping your legs as straight as possible to a 45 degree angle. Hold for a second and slowly lower your legs back down to starting position. Avoid raising your neck and remember to keep your back flat on the floor - place your hands beneath your lower back for support.

Russian Twists with a Medicine Ball


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Russian twists are great for targeting the obliques along with the upper abdominals. A twist to both sides counts as a single repetition so perform 3 sets of 20 - 30 reps. Beginners are advised to keep their feet flat on the floor while those with a stronger core are advised to slightly raise their legs forcing them to balance on the glutes.

Hold the medicine ball about 2 inches off your chest and twist your upper body to one side feeling the contraction on the obliques. Next, twist to the other side. Continue twisting your upper body to each side until you complete your working set. Quality is more important than quantity - ensure you are twisting from your core and controlling each rep.

Medicine Ball Planks


A post shared by M Δ X | PHILISAIRE (@maxthebody) onNov 4, 2017 at 11:36pm PDT

Performing planks is a very effective exercise to target the entire abdominal region. Using a medicine ball while doing planks will force you to brace your core even tighter for balance and stability.

Get into your regular planking position and hold the medicine ball on the floor directly below your neck with arms straight. Hold this position for as long as possible and perform a total of 3 sets.

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