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Home Medicine Ball Core Exercises
Medicine Ball Core Exercises
medicine ball core exercise ball.jpgMedicine ball core exercises are great because they add force of momentum to your core-conditioning program. Your core muscles has to produce force to get the medicine ball to move and to stop. This helps improve your results over time. Below is a list of core exercises you can do with a medicine ball.

Straight Arm Medicine Ball Side Bend Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises

Straight arm medicine ball side bendsPrimary Muscle Group: Abdominal Obliques

Muscle Groups Worked in This Exercise:  Obliques and Rectus Abdominis

Preparation: Stand erect with back and head straight up.  Medicine ball should be placed between hands and directly overhead with elbows just slightly bent.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

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Read more: Straight Arm Medicine Ball Side Bend
 
Slant Board Crunch with Medicine Ball Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises
Primary Muscle Group: Rectus Abdominis

Muscle Groups Worked in This Exercise:  Rectus Abdominis and Obliques

Preparation: Hook feet under foot brace and lie supine on incline board with hips bent. Hold medicine ball close to chest with both hands.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Slant Board Crunch with Medicine Ball
 
Medicine Ball Russian Twist Standing Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises
Primary Muscle Group: Abdominal Obliques

Muscle Groups Worked in This Exercise:   Obliques and Lower Back

Preparation: Stand straight up with back and head, holding a medicine ball extended straight out from your core front region.  Make sure that your elbows are slightly bent and you keep your head and back straight during the entire exercise movement.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.
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Read more: Medicine Ball Russian Twist Standing
 
Medicine Ball Lying Oblique Twist Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises
Lie face up on floor, knees bent with feet on floor and neck straight. Grasp medicine ball and hold at chest level. In a controlled motion, keeping neck straight, curl upper body up. From this position, twist your torso to the left. Contract abdominals fully without compromising form. While maintaining the controlled motion, return to starting position and continue through to your right side. Focus on really twisting your torso and feeling the contraction when twisiting your torso.
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Slant Board Oblique Twist with Medicine Ball Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises

Primary Muscle Group: Abdominal Obliques

Muscle Groups Worked in This Exercise:  Obliques and Rectus Abdominis

Preparation: Hook feet under foot brace and lie supine on incline board with hips bent. Hold medicine ball close to chest with both hands.

Breathing:  Breath out on the contraction of the muscle and breath back in on the way back to the start position.

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Read more: Slant Board Oblique Twist with Medicine Ball
 
Medicine Ball Oblique Twist Print E-mail
Core Stability Exercises - Medicine Ball Core Exercises
Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Hold medicine ball in front of body and keep feet flat on floor throughout entire exercise. In a controlled motion, rotate the body to one side and toss ball to partner or against wall. Once you catch the ball on return, rotate the opposite direction and repeat toss. While maintaining the controlled motion, continue rotating left and right to desired number of repetitions. Do not allow muscles to relax before next repetition.
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