The Medicine Ball

By Author: zack Fair
Total Articles: 76
Comment this article

One of the more interesting exercises you can do to increase the fun-level of your abdominal workouts is to use a medicine ball. The added bonus of using a medicine ball is that it can give you added weight for your workouts and as well as provide a good source of resistance training.
Medicine balls are reasonably priced and are usually found in sizes that range from two to twenty pound balls. As with any new exercise regime you will want to start slow, with a relatively small medicine ball and work yourself up to a larger size. Make sure that you are not trying to overdo your physical limitations to prevent injuring yourself. Always stretch really well prior to working out with medicine balls and again after you complete your workout routine.
One exercise that you can do with a medicine ball is the standing twist. To do this exercise, you grasp the medicine ball with both hands while standing with your knees slightly bent. You will turn your body to the left as far as you can turn; you should feel tightness and resistance, but no pain. If you are feeling pain, you are twisting too far. Once you have turned ...
... to the left swing all the way back to the right, making sure to go as far as you can without pain. While doing this exercise, tighten your abs and keep a firm core the entire time that you are doing the exercise.
Another exercise that you can do is the oblique. To do this exercise, lay flat on the floor. Bring your knees up to about a 45 degree angle. Place the medicine ball in between your knees and bring your knees up to a ninety degree angle and lift them up off from the floor. Keeping your back straight, rotate your knees side to side. For stability, you need to place your arms straight out perpendicular to your body with your palms flat on the ground.
A third exercise that you can perform with a medicine ball is the reverse curl. You begin this by laying flat on your back with your knees at a ninety degree angle with the medicine ball between your legs. This exercise is completed by lifting your knees and bringing them to your chest and returning to the starting position, keeping your abs tight throughout each movement.
When conducting these exercises, it is imperative that you stretch both before and after you get done working out. It is recommended that you complete one to three sets of eight to ten reps per set. Start slow and you will feel yourself getting stronger. Once you have gotten to where the ball is not adding very much resistance, move to a bigger ball. Using medicine balls in you abdominal workouts can make your workouts more fun because it will provide a change to your workout routine.