Best Core Workouts With Medicine Balls To Get Lean And Burn Fat
About
Medicine balls, made of durable rubbery materials and available in various weights, are versatile tools useful for resistance exercises, dynamic movements like throws, and adding instability to certain workouts due to their round structure.
Focusing on achieving a lean physique while burning fat involves dynamic workouts that maintain an elevated heart rate combined with resistance exercises, promoting calorie expenditure and muscle preservation through higher repetitions and lower weights.
The core encompasses the abdominal and lower back muscles, essential for stabilizing the torso during movements and effectively targeted through sit-ups, planks, twists, and back extensions.
Incorporating medicine balls into core workouts enhances stabilization while efficiently engaging the torso, aiding in achieving fitness and body composition goals.
Workout 1
Abs, Lower Back
Medicine Ball Leg Crunch
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Superman
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Russian Twist
110reps30lbs210reps30lbs310reps30lbs
Balance Trainer Overhead Weighted Crunch
18reps28reps38reps
Decline Sit Up with Medicine Ball Toss
110reps30lbs210reps30lbs310reps30lbs
The 5 Best Core Exercises with Medicine Balls to Get Lean and Burn Fat
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Medicine Ball Leg Crunch
SETS LOGGED53,142Abs Strength90 mScoreAbs
Medicine BallsThe 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs2. Medicine Ball Russian Twist
SETS LOGGED321,445Abs Strength93 mScoreAbsMedicine BallsThe 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. Balance Trainer Overhead Weighted Crunch
SETS LOGGED30,104Abs Strength89 mScoreAbs
BOSU® Balance TrainerMedicine BallsThe 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.
4. Decline Sit Up with Medicine Ball Toss
SETS LOGGED14,494Abs Strength87 mScoreAbs
Decline BenchMedicine BallsThe 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs5. Medicine Ball Superman
SETS LOGGED190,755Lower Back Strength89 mScoreLower BackMedicine BallsThe 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, Weight18reps10lbs28reps10lbs38reps10lbs
Alternative Workouts
Alternative Workouts with Medicine Balls to Get Lean and Burn Fat
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