8 Best Medicine Ball Core Exercises for Sculpted Abs

Use these 8 best medicine ball core exercises to strengthen your mid-section and sculpt your core.

In this ab workout you’re going to use a medicine ball to sculpt your bodies. Get ready to slam, twist, plank, toss, and rotate your way through this workout, all in the name of strengthening your core!

Medicine balls are a fantastic strength training tool. Med balls provide a variety of moves that take your body through very functional activities. In other words, you’ll do moves that mimic everyday actions like life like lifting, tossing, twisting, and rotating.

These eight medicine ball core exercises will help to strengthen your core muscles. In addition, this workout will work your upper and lower body muscles as a bonus. And remember, the stronger your core, the easier it is to keep away pesky back injuries!

Medicine Ball Core Workout Instructions:

1. Grab a medicine ball that weighs between 8-15 pounds (if in doubt, I recommend starting lighter and working your way up to a heavier ball).
2. Perform each exercise below between 8-12 repetitions (unless otherwise noted)
3. Move with slow, controlled motions, keeping the ball close to your center of gravity at first, especially during a twist.
4. Complete this workout on its own, or in combination with another routine.

1. Medicine Ball Slams

The medicine ball slam engages your entire body in a dynamic slamming movement that builds strength and gets your heart rate up.

How to Perform a Medicine Ball Slam:

1. Stand with feet hip-width apart, knees slightly bent, and hold the medicine ball with two hands directly overhead.
2. Slam the ball to the ground in front of you as hard as you can, engaging your abs, glutes, and upper back.
3. Catch the ball after one bounce and raise it back overhead.
4. Repeat for 8-15 repetitions.

2.  High To Low Rotation

The high to low rotation using a medicine ball is a great way to engage your core muscles while improving rotational power and stability.

How to Perform High to Low Rotation:

1. Stand with feet hip-width apart, holding the ball in two hands up over the right shoulder.
2. Bend knees and lower body into a squat position as you pull the ball down toward the left ankle.
3. As you stand back up, reach the ball back up over your right shoulder.
4. Repeat 8-15 repetitions and switch sides.

3. Medicine Ball Plank

The medicine ball plank utilizes a combination of the plank position and a medicine ball to engage your core muscles and build strength throughout the entire body.

How to Perform a Medicine Ball Plank:

1. Begin kneeling on the floor with hands cupped around the medicine ball.
2. Tighten your abdominals and glutes and stretch your legs behind you to a straight line. Straighten arms but keep shoulders down away from ears.
3. Breathe and hold your body in a straight line. Avoid sagging through the low back.
4. Hold for 30 seconds.

4. Mountain Climbers

This exercise combines the classic mountain climber with a medicine ball to give an extra challenge to your core and upper body muscles.

How to Perform Medicine Ball Mountain Climbers:

1. Begin in a plank position with both hands cupping the medicine ball, arms straight, and legs long behind you.
2. Hold your body long and tighten the abs while pulling the right knee to the chest.
3. Return the right leg straight while pulling the left knee to the chest.
4. That is one repetition.
5. Continue for 8-15 repetitions per one or skip the counting and go for 30 seconds.

5. Russian Twist

The Russian twist exercise combined with a medicine ball will target your obliques while improving rotational strength and stability.

How to Perform a Russian Twist With Medicine Ball:

1. Begin in a seated position with knees bent, feet off the floor, and holding the medicine ball in front of the chest a few inches.
2. Twist the ball to your left hip bone, keeping body-centered.
3. Twist the ball to your right hip bone, keeping body-centered.
4. This is one repetition.
5. Continue to twist back and forth for 8-15 reps per side or 30 seconds.

6. V-Ups

The medicine ball v-up has your upper body and lower body meet in a v shape to engage your core muscles for improved strength and stability.

How to Perform a Medicine Ball V-Up:

1. Hold the medicine ball in your hands and lay on your back with arms straight behind head and legs long.
2. Tighten the abdominals and gently press low back into the mat.
3. Raise your feet and medicine ball straight up over your body.
4. Slowly lower back to start.
5. Repeat 8-15 times.

7. Ab Toss Roll-Up

The ab toss roll-up using a medicine ball is a great exercise to engage your core muscles for both strength and coordination.

How to Perform Ab Toss Roll-Ups:

1. Lay on your back with knees bent, feet on the floor, and holding medicine ball at your chest.
2. Pulling abdominals in, roll your upper body up off the ground and toss the ball when you reach the seated position.
3. Catch the ball and immediately begin to lower slowly back down.
4. If you struggle to roll up, hold the medicine ball out farther in front of you.
5. Perform 8-15 reps.

8. Toe Touches

The toe touch exercise is another great medicine ball exercise for targeting your abdominal muscles.

How to Perform Medicine Ball Toe Touches:

1. Begin on your back with legs together straight up above hips, holding the medicine ball with two hands at your chest.
2. Curl chin slightly forward, relaxing through the back of the neck.
3. On an exhale, squeeze your abdominals to reach the ball up toward the toes to touch, then gently release back to the start position.
4. Repeat 8-15 times.

Congratulations! You are on your way to a stronger back and a sculpted core!

Other Core Exercises to Explore

• 8 Best Yoga Poses To Strengthen Your Core
• The Best Core Exercises for Seniors
• Best Ab Exercises for Women
• Your Equipment-Free At-Home Ab Workout