8 Best Medicine Ball Core Exercises for Sculpted Abs

The medicine ball slam involves your full body in a dynamic slamming movement that increases your strength while also raising your heart rate.For this exercise, stand with your feet hip-width apart, knees slightly bent, and two hands squarely over your head, holding the medicine ball.
Slam the ball to the ground in front of you as hard as you can while working your abdominals, glutes, and upper back muscles.
After one bounce, grab the ball and lift it back into the air.
Do 8-15 repetitions of this drill.

Using a medicine ball to perform a high-to-low rotation is an effective method for strengthening your core muscles while also enhancing your rotational power and stability.Position yourself so that your feet are hip-width apart and grasp the ball with two hands with your right hand above your right shoulder.
By bending your knees and lowering your body into a squat position, you will be able to slowly bring the ball down near your left ankle.
Raise the ball over your right shoulder as you stand back up from the down position.
Iterate between 8 and 15 times, and then switch sides.

The medical ball plank workout, which combines the plank stance with the use of a medicine ball, can help you improve your core muscles and increase your overall strength.Kneel on the ground with your hands close together around the medicine ball.
As you stretch your legs behind you in a straight line, tighten your abdominals and glutes. Maintain a straight arm position and keep your shoulders off of your ears.
Take a deep breath and keep your body upright. Make sure you don't sag through the low back.
Maintain this position for 30 seconds.

This workout adds an extra challenge to your stomach and upper body muscles by replacing the typical mountain climber with a medicine ball.Put yourself in a plank position, arms straight and legs extended behind you. Both hands should be clasping the medical ball around your waist.
Maintain a prolonged posture and contract your core muscles as you raise your right knee to your chest.
While doing so, bring the left knee to your chest and the right leg back to its previous position.
This is an illustration of repetition.
Hold each repetition for eight to fifteen seconds, or omit the counting and go for thirty seconds.

When combined with a medicine ball, the Russian twist workout targets your obliques while also improving your rotational strength and stability.To begin, sit with your knees bent, feet elevated off the ground, and the medicine ball held a few inches in front of your chest.
Keep your body in the center and twist the ball until it touches your left hip bone.
Twist the ball near your right hip bone while keeping your body's center of gravity constant.
This is another recurrence.
Continue twisting back and forth for eight to fifteen times on each side, or for thirty seconds.

The medicine ball v-up is an excellent exercise for increasing strength and stability because it forces you to use your core muscles by bringing your upper and lower bodies together in a V-shape.Hold the medicine ball in your hands while you lie on your back, arms straight behind your head and legs long.
Extend the abdominal muscles and gently press the lower back onto the mat.
Raise your feet and the medicine ball so that they form a straight line against your body.
To get started, gradually lower your back.
Perform 8 to 15 repetitions.

The ab toss roll-up with a medicine ball is a wonderful exercise for core strength and coordination.Lay on your back, legs bent, feet on the ground, and a medicine ball at your chest.
Pull your abdominals in, push your upper body off the ground, and toss the ball once you're sitting.
Catch the ball and immediately begin to gently slide down.
If you're having problems rolling up, move the medicine ball further ahead of you.
Perform 8 to 15 reps.

You may perform the toe touch exercise with a medicine ball, which is another great workout for your abs.Position yourself on your back, legs together, hips straight above them. You will be able to rest peacefully. When holding a medicine ball, place two hands on your chest.
Maintain a tiny forward curvature of the chin throughout the relaxation using the back of the neck.
While breathing, contract your abdominal muscles to pull the ball closer to your toes, allowing it to make contact. Once completed, gently let go of the ball and return to the starting position.
Take between 8 and 15 reps.