Home 
Articles Exercise & Fitness A Medicine Ball Workout Can Give You Flat Abs
Articles Exercise & Fitness A Medicine Ball Workout Can Give You Flat Abs
| A Medicine Ball Workout Can Give You Flat Abs |
 |
 |
 |
| Written by Nick Valenko |
| Wednesday, 10 March 2010 10:34 |
|
A medicine ball is essentially a weighted ball, approximately 14 inches in diameter and available in weights between 2 and 25 lb. These balls are mostly used for rehabilitation and strength training. This kind of training is actually one of the oldest forms of strength training and the first reference to this was seen nearly 3000 years ago when Persian wrestlers would train with sand filled bladders. There are so many different uses for this ball and so many medicine ball exercises to choose from.
A medicine ball is essentially a weighted ball, approximately 14 inches in diameter and available in weights between 2 and 25 lb. These balls are mostly used for rehabilitation and strength training. This kind of training is actually one of the oldest forms of strength training and the first reference to this was seen nearly 3000 years ago when Persian wrestlers would train with sand filled bladders. There are so many different uses for this ball and so many medicine ball exercises to choose from. It is easy to achieve a flat belly and toned abs by incorporating a medicine ball into your training regime. This technique has been used by boxers to condition and strengthen their abdominal muscles to be able to withstand a punch coming from an opponent. A simple game of trow and catch with the medicine ball can assist you in your weight training. Stand across from your training partner and simply throw the weighted ball back and forth between you. When you are throwing make sure that you put some effort into it and when you are catching, include a squat as you catch the ball. This type of easy exercise will work your arms, chest and legs at the same time. You not not need fancy equipment to include medicine balls into your workout, just make sure that the weight of the ball is right for you and what you wan to achieve. Also make sure that you have enough space to perform the exercises. A great medicine ball exercise for your core muscles is the single leg chop. In this exercise you will stand on your left leg with your arms extended holding the ball in the air but to slightly to the right. The movement you will do will replicate you chopping wood, so you should bring the ball down in a sweeping motion towards your left foot. Then switch feet and repeat on the other side. Another exercise which makes use of this chopping movement is the figure eight. Again, stand up straight with the ball over your right shoulder, bring the ball down and in front of your body towards the left foot. Pull your body back up using your stomach muscles and life the ball back over your head and over your left shoulder, bringing it back down towards the right foot. You will see that you will be drawing a shape of eight with the ball. To avoid to much pressure on your back make sure that you bend at the knees. A simple exercise to work your core is by simply standing with your feet hip width apart and holding the ball out in front of you. Whilst engaging your stomach muscles, swing the ball from side to side across your body. Every one knows that sit ups are the best way to target the abdominal muscles. To incorporate the medicine ball you could lie on the floor on your back with your knees bent and holding the ball in your hands, extend your arms behind your head. Lifting your chin and your chest towards the ceiling, contract your stomach muscles whilst raising your shoulders off the floor. At this point, extend your arms and raise one leg towards the ceiling. Lower both your arms and leg and repeat with the other leg. When working your abdominal muscles, remember that you need to work all the muscle groups, including the oblique muscles. One example of a medicine ball exercise to work these muscles is as follows; lie on your back and lift your legs at a 90 degree angle. Place the medicine ball between your knees and rotate your legs to one side and then back to the center and down to the other side. During this exercise, engage your muscles at all times to support your back. About the Author: Nick Valenko has more than one interesting stuff related to Medicine Ball Workout. Check his guidance and learn more about Medicine Ball Workout |