MB Ab Blaster
Description
Of all the abdominal exercises, this is my personal favorite. I actually think it’s the best stomach exercise out there. If you’re able to perform it properly, I highly recommend implementing it into your workout program. It’s tricky at first but you’ll eventually master the movement and once you do, you’ll feel it the next day as you sit up out of bed. The most common mistakes when performing this movement relate to timing. Don’t sit up until your feet make contact with the ground and make sure you allow the medicine ball to roll off your fingertips in a fluid movement rather than moving to an upright position and throwing from there.
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Execution
- From a seated position, flex knees to a 90 degree angle and lean back slightly till you feel a slight isometric contraction on the abdominal region.
- Grasp an appropriately weighted medicine ball with arms fully extended and hold directly above your chest.
- While keeping arms extended, lower back down to the mat in a controlled motion. As you lower yourself, allow the weighted ball to drift back until making slight contact with the mat. In this position, your mid-arm should be lined up at ear level and you should be in complete contact with the mat with the exception of your flexed legs.
- Flex at the hips , extend legs and anteriorly rotate pelvis (raise legs till bum curls off of the mat). Hold the extended leg position, contract the lower abdominals and lower down at a controlled speed. Flex at the knees as you lower your legs so you end up with legs back in the starting position.
- The moment that your heels make contact with the mat, perform a crunch and let the momentum cause the medicine ball to roll off your fingertips and into your spotters hands.
- In the upright position while contracting your abdominals, wait for your spotter to gently toss the ball back into your hands. Extend arms and lower down slowly repeating step 3.
- Repeat until desired number of repetitions are completed.
Variations
To increase the difficulty, have your spotter push down on the medicine ball on the downward phase of the movement.
Another variation is to switch the order in which the steps are performed. Example, perform three leg raises in a row or three consecutive crunch-toss movements.
A good finisher to this exercise is to superset with the plank exercise, otherwise known as the “core stabilization bridge”. Remember, the further you put your arms from under your body, the more difficult it gets to hold.
Seated Partner MB Toss
Description
Considering the amount of times we turn and rotate our bodies throughout the course of a day, it only makes sense to strengthen the muscles that are responsible for these movements. The oblique muscles - both internal and external - enable us to efficiently rotate and perform many common activities of daily living.
The functionality of these muscles goes beyond household tasks considering that many high-performance sporting movements - such as a golf swing - are initiated through core rotation. Performing the following medicine ball toss, along with some of the other oblique-strengthening movements provided within this site, will be very effective in improving both your athletic performance and your ability to carry out day-to-day activities.
Execution
- While in a seated position, bend knees slightly while keeping heels in contact with the ground, and lean back until tension is felt within the abdominal region.
- Inhale and while holding a medicine ball with arms extended, rotate torso to the left and tap the ball to the ground. Rotate to a position that provides a stretch but still remains comfortable.
- Exhale, rotate torso and while maintaining arm extension, release the ball in the direction of your partners hands for him/her to catch and control.
- Repeat until the desired number of repetitions are completed.
- Change positions in order to train the other side of your torso.
Variations
Lifting the feet a few inches off the ground while performing the movement will increase the need for stabilization and activate additional muscles to contract throughout the movement.
The further away from the body the ball is tapped to the floor, the more recruitment is needed from the core.
A similar movement can be performed by using two decline benches - side by side.
MB Crunch Toss
Description
Your abs are strong and you really don’t have the time to perform sets of 50 repetitions before failure is reached? Well, if this is the case, medicine ball ab exercises are your solution. The addition of a medicine ball will help bring your muscles to failure a lot quicker. However, medicine ball crunches are commonly performed incorrectly. Notable techniques for optimal execution include lowering the torso back slowly during the decent and allowing the medicine ball to roll off the fingertips during the crunch motion. The most common mistake made by trainees is the extended delay in throwing the medicine ball. Not allowing the medicine ball to roll of the fingertips during the ascent and throwing it to your partner once already in an upright position will simplify the movement and defeat the purpose of the exercise.
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Execution
- While seated upright on a mat with heels making contact with the ground and the knees bent, hold a medicine ball overhead with the arms extended.
- Inhale and lower the body down towards the mat at a controlled speed.
- Exhale and sit up while allowing the medicine ball to roll off your fingertips and into the hands of your training partner.
- Briefly hold the upright contracted position with arms extended overhead until your partner tosses the medicine ball back into your hands.
- Repeat until the desired number of repetitions are completed.
Duel MB Crunch
Description
This is a unique exercise that targets the abdominal region through multiple movements. The regular crunch motion will target the upper portion of the abs while the pelvic tilt & leg raise will target the lower. The key to the effectiveness of this exercise is that you rotate your hips enough to draw your buttocks slightly off the floor. As mentioned in our abdominal training article, this pelvic tilt motion is a must if you’re trying to target your lower abs. If not utilized, the bulk of the demand will be placed upon the hip flexors rather than the abs. Another benefit to this exercise is that it allows for resistance to be added.
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Execution
- While in an upright seated position, place an appropriately weighted medicine ball between the inner thighs and cross the feet.
- Grasp another appropriately weighted medicine ball with the hands and lie back with legs flexed at a 90 degree angle.
- Exhale and while keeping arms extended with the MB in hands, simultaneously perform a crunch motion that draws the elbows towards the knees. Squeeze at the peak of the motion for an optimal abdominal contraction.
- Inhale and lower both arms and legs back to starting position at a controlled speed.
Note: Stop just shy of the heels and hands touching the ground. - Repeat until desired number of repetitions are completed.
Variations
The exercise can be performed without putting a medicine ball between your thighs. For this version to be at its most effective, you’ll want to keep your legs straight as they’re raised and you’ll want to touch the medicine ball that’s in your hands to your shins.
Upright Leg Lifts
Description
Since the lower portion of the stomach is such a problematic area for so many people, this is an extremely common lower stomach exercise. The upright leg lift exercise is both easy to do and when done properly, it’s quite effective - done properly being the key words. Unfortunately, people rarely seem to perform the upright leg lift exercise to its full potential. By simply elevating your legs (as most people do), you’re actually targeting your hip flexors more than the abdominals.
Sure, the abs are recruited, but they’re recruited as a movement stabilizer more than anything. To get a more effective abdominal contraction, you’ll need to perform what’s known as a pelvic tilt. As the name indicates, this is accomplished by tilting your pelvis (hip bones) upwards throughout the movement execution. If you combine the pelvic tilt movement with an inhalation (draw your navel in towards your spine), you’ll properly perform what’s known as an “abdominal set”.
Doing this will protect your lower back, activate the deep muscles within the core and it will also ensure that you get the most from each contraction.
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Execution
- Grasp handles with a neutral grip and rest forearms on the padding provided. Perform abdominal set.
- Exhale and elevate your legs while making sure to rotate your pelvis forward. Your lower back should slightly curl off the padding.
- Inhale and lower your legs back down to starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
When performing the upright leg lift exercise, extending your legs throughout motion will increase the difficulty of the movement.
In addition to extending your legs, additional resistance can also be added by placing a medicine ball between your inner thighs.
By rotating the legs to the side (bringing your knees towards your elbows) you can target the oblique muscles (sides).
The upright leg lift exercise can also be performed while lying with your back flat on the mat/floor.