This physical exercise with the medicine ball will give you 6 abdominals in a very short time.
The medicine balls are one of those equipment in the gym that have been neglected for quite some time. Dumbbells and kettlebells are definitely a great team to build your body, but if you're looking to build rock-hard abs, now is the time to use those medicine balls. The basketball bag and sand comes in different sizes and is perfect for central training, as it helps burn fat quickly. In fact, light medical balls It also offers amazing results when it comes to developing core strength. So here are the 5 exercises you can do for that diaphragm worthy of the slime.
Med ball crunches: Lie on the floor on your back with your knees bent and your feet flat. Hold the ball with your arms extended over your head. Bend your head and shoulders off the floor, squeezing your abs as you lift the ball over your head and then to the front as you sit. Return to the starting position. Do all the repetitions that your coach has indicated.
Russian spin with med ball. Sit with knees bent and feet resting on the floor. Hold the medicine ball on your chest and lie at a 45 degree angle to the floor. Keep your feet bent with your heels touching the ground. Turn sideways with your lower back, keeping the ball in your chest. Return to the starting position, then turn to the other side. Repetitions according to the instructions.
Med ball table The starting position is the normal table you have been doing. This time, however, your hands will be on the medicine ball. The challenge? You will be in a high position on the board with the additional challenge of balancing your hands on the ball. Keep your center tight, hips level and shoulders straight down and backward. Hold as long as you can.
Mountain climber with med ball. Start at the high table position with both hands on the ball, just like the average ball table. Now draw your right knee and then your left knee, towards the chest. Do you want to challenge yourself? Alternate your knees as fast as possible while keeping your core tight and your hips level. Do the repetitions as directed.
Ball touch med toe: Lie on the floor with the ball on top. Lift your legs up so that your body is L-shaped. Extend your arms and do crunches carrying the ball to your feet and raising your upper back. Keep your neck and shoulders relaxed and contract your abs as much as you can. Lower to the starting position and repeat according to the instructions.
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Reference: https://www.thehealthsite.com/fitness/exercise-fitness-medicine-ball-exercises-to-crush-your-core-sj0818/, By Sudhakar Jha