Experts recommend holding off on incorporating the medicine ball into your workout routine if you are new to exercise. You have to focus on building your strength and flexibility first. On the other hand, if you feel that you are ready to handle a medicine ball, here are five easy exercises you can try for a flat, sexy stomach:
Seated Russian Twist
This move will help strengthen your deep abdominals and oblique muscles. Use a medicine ball that weighs between 6 and 12 pounds. Start by sitting with your heels touching the floor and then slightly lean backwards. Make sure you keep your spine neutral. Hold the medicine ball with both hands and extend your arms in front of your chest. Rotate from side to side, keeping your arms nice and long. To prevent back injury, pull your belly button deeply toward your spine.
The standing left will work your abs, shoulders and arms. To do this exercise, stand up straight with your feet shoulder-width apart. Step your left foot forward and hold the ball with both hands close to your body. Rotate your arms to the right then slowly rotate your arms up and across your body. Do this exercise without moving your core. Now hold the ball above your left shoulder briefly before bringing it back down to the side of your right hip.
Medicine Ball Alphabets
For this exercise, you can use a medicine ball that’s between 5 and 15 pounds. Start by standing with your feet shoulder-width apart. Hold the ball at chest level and slowly write each alphabet in cursive. Keep your torso still while you move in all sorts of angles. If you want this exercise to be more challenging, do it while squatting or lunging and make the alphabets larger. You can also increase your speed if you want.
Lunge with Overhead Press
This medicine ball exercise targets the abs, shoulders, arms, hips, butt and legs. To do this move, hold the medicine ball directly in front of you with both hands. Take a big step forward using your right foot and lower your hips down, making your torso perpendicular to the floor. Lift the ball straight over your head and pull it back to your chest while stepping your left forward.
The kneeling twist is an easy abdominal exercise that requires a partner. To do the exercise, get down on your knees with your back leaning against the back of your partner. Engage your abdominal muscles and keep your back straight. Slowly twist to the right and pass the ball to your partner. Turn to the left and retrieve the ball. Repeat the same steps for 90 seconds or more.