Best Advanced Core Workouts With Medicine Balls

The Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.

How to do it

1. Sit on the floor and hold a medicine ball with both hands at your chest.
2. Lean back slightly and lift your heels off the ground a few inches.
3. Engage your core to stay stable.
4. Twist to one side, bringing the ball toward your hip.
5. Return to the center and then twist to the other side.
6. Repeat the movement, alternating sides.

The Decline Sit Up with Medicine Ball Toss is a challenging core exercise done on a decline bench. It works your abdominal muscles and improves coordination by adding a toss to the sit-up movement.

How to do it

1. Set the decline bench to your preferred angle and secure your lower body.
2. Hold a medicine ball with both hands.
3. Engage your core and sit up, lifting your torso off the bench.
4. At the top, toss the ball straight up above you.
5. Wait for the ball to come down while keeping your core tight.
6. Catch the ball as it descends and lower your torso back to starting position.
7. Ensure your shoulders are back and chest is up throughout the exercise.

The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.

How to do it

1. Lie face down on the floor holding a medicine ball with both hands extended in front of you.
2. Keep your arms straight but allow a slight bend in your elbows.
3. Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
4. Hold the lifted position briefly, feeling the tension in your back and glutes.
5. Slowly lower the medicine ball and legs back to the ground.

The Medicine Ball Overhead Sit-Up is a core exercise that uses a medicine ball held overhead to strengthen your abdominal muscles and arms. It’s a tougher version of a regular sit-up, helping to improve your overall core stability.

How to do it

1. Lie on your back with your knees bent and hold a medicine ball above your chest with both hands.
2. Engage your core and lift your upper body off the floor while pushing the medicine ball overhead.
3. Hold for a moment, then slowly return to the starting position while keeping the core tight.

The Medicine Ball Leg Crunch is a great exercise to strengthen your abdominal muscles. You lie on your back, hold a medicine ball between your feet, and lift your upper body toward your legs while keeping the ball squeezed.

How to do it

1. Lie on your back on the floor with a medicine ball between your feet.
2. Lift your legs so your knees are bent at 90 degrees and your heels are off the ground.
3. Crunch your upper body toward your legs while squeezing the medicine ball with your feet.
4. Pause briefly at the top, keeping your core tight.
5. Lower your shoulder blades back to the ground while maintaining tension in your core.

The Balance Trainer Overhead Weighted Crunch is a core exercise performed on a BOSU Balance Trainer using a medicine ball for added resistance. This exercise targets the abdominal muscles while also improving grip strength and core stability due to the instability of the dome.

How to do it

1. Sit cross-legged on the front slope of the BOSU Balance Trainer.
2. Hold a medicine ball with both hands above your head.
3. Lean back slightly to a supine position while keeping the weight lifted.
4. Crunch up to return to a seated position, keeping your core tight.
5. Avoid arching your lower back throughout the movement.