Best Advanced Core Workouts With Medicine Balls

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About

Medicine balls are versatile workout tools available in various weights and sizes, often used to perform resistance-based exercises as well as dynamic movements like throws and slams that engage multiple muscle groups.

Advanced core exercises target the stability and strength of the torso, specifically focusing on the abs and lower back, and often require prior proficiency in fitness to ensure safety and effectiveness.

By incorporating medicine balls, exercises can be intensified due to their unstable and round structure, which enhances stabilization.

Examples include weighted twists, explosive overhead slams, and plank variations.

Repetitions and weights can be adjusted based on individual capabilities and fitness experience.

This approach balances innovation and function to optimize results.

Workout 1

Abs, Lower Back

The 6 Best Advanced Core Exercises with Medicine Balls

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Medicine Ball Russian Twist
SETS LOGGED
321,445
Abs Strength
93 mScore
Abs
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
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.
Sets, Reps, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
2. Decline Sit Up with Medicine Ball Toss
SETS LOGGED
14,494
Abs Strength
87 mScore
Abs
Decline Bench
Medicine Balls
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
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.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
3. Medicine Ball Superman
SETS LOGGED
190,755
Lower Back Strength
89 mScore
Lower Back
Medicine Balls
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
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.
Sets, Reps, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
4. Medicine Ball Overhead Sit Up
SETS LOGGED
40,564
Abs Strength
92 mScore
Abs
Medicine Balls
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
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.
Sets, Reps, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
5. Medicine Ball Leg Crunch
SETS LOGGED
53,142
Abs Strength
90 mScore
Abs
Medicine Balls
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
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.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
6. Balance Trainer Overhead Weighted Crunch
SETS LOGGED
30,104
Abs Strength
89 mScore
Abs
BOSU® Balance Trainer
Medicine Balls
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
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.
Full Video & Instructions