The Best Medicine Ball Ab Workout

101 best workouts best med ball ab workout slam

101 Best Workouts Of All Time is the ultimate answer to the question “What workout should I do?” No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you’ve always wanted.

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Bodybuilders of the ’60s and ’70s were known for taking a high-volume approach to their training. They did lots and lots of sets, aiming to completely exhaust the muscles they were working and force them to come back bigger and stronger to handle an even more relentless attack next time. We applied that mentality to classic medicine ball training to give you a workout that’s a bit more functional than what most bodybuilders do, but no less intense or effective.

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The slam is a fun move and simple to do, but don’t take it lightly. Training your core to absorb and redirect force quickly has muscle-building benefits. High reps and short rests also define the workout, targeting core endurance. Training that burns doesn’t exactly bring out more definition, as is widely believed in bodybuilding; but assuming your diet is helping you lose fat, your abs will pop from this kind of workout.

Perform the paired exercises (marked “A” and “B”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before moving on.

THE WORKOUT >>> [Page 2] 

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Sets: 3 Reps: 10 Rest: 0 sec.
Stand with feet shoulder width and hold the medicine ball with both hands. Brace your abs and reach your arms overhead and back, with elbows almost locked, until you feel a stretch in your abs. Explosively throw the ball onto the floor and catch it on the rebound.

1B. V-UP
Sets: 3 Reps: 20 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands behind your head. Extend you legs. Brace your abs and sit all the way up. Raise your legs simultaneously and reach for your toes with the ball. Your body should form a V shape at the top.

Sets: 3 Reps: 5 (each side) Rest: 0 sec.
Get into pushup position with your right hand on the ball. Perform a pushup and then push your right shoulder forward so you can come up higher and your left hand is suspended in the air—in line with your right hand. Return to the floor. Switch the hand on the ball and repeat.

Sets: 3 Reps: 15 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands and arms extended. Raise your legs straight up into the air. Crunch your torso up and reach for your toes with the ball.

Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat. Extend your arms and explosively twist your body to your right. Twist to the left. That’s one rep.

Sets: 3 Reps: 20 (each side) Rest: 60 sec.
Lie on your left side resting your left forearm on the floor for support. Raise your hips up so that your body forms a straight line and brace your abs—your weight should be on your left forearm and the edge of your left foot.

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