Oblique MB Twists
Description
This exercise is a must for most training programs as it is suitable for both beginner and advanced trainees. It is also a great option when time is limited as it recruits and trains both the abs and obliques. The obliques - as mentioned throughout the site - are often overlooked as most people concern themselves only with training the abs. Don’t make this mistake! The oblique region is extremely functional when it comes to both athletics and regular day to day activities. This is actually one of the best medicine ball core exercises that you can do.
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Execution
- Sit in an upright position with the legs bent to a 45 degree angle. The feet should be in contact with the ground. From this position, grasp an appropriately weighted medicine ball and lean back slightly until you feel a contraction within the abdominal region.
- With the arms extended and the medicine ball positioned over the chest, perform a semi-circular motion by shifting the arms from side to side.
- Repeat until the desired number if repetitions are completed.
Note: Remember to breath constantly throughout the exercise.
Variations
Elevating the feet will decrease stability and increase the reliance on the abdominal region to maintain the position. This will increase the difficulty.
Bending the arms will make the movement easier. You can use this technique in combination with the straight arm method to decrease the difficulty when first stage of fatigue is reached. This will produce an end result similar to a drop set.
Performing the exercise on a BOSU balance trainer will increase the stability recruitment and therefore, the movement will be more difficult to perform.
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.