Medicine Ball Moves

Medicine ballsIf your goal is shredded abs the medicine ball is your friend. Try this high intensity circuit to really make that six-pack shine.

Do three sets of each exercise. Take a 60 second rest at the end of each stage (indicated in the workout).

1a. Slam

This is a great way to let out all that aggression as well as being a killer exercise.

Stand with your feet shoulder width apart, hold a medicine ball in both hands. Engage your core muscles then raise the ball above your head with your elbows almost locked. As soon as you feel a stretch in your abs, explosively throw the ball to the floor and catch it on the rebound.

Reps: 10

Go straight onto the next exercise with no rest.

1b. The V-Up

Lie on your back on a yoga mat. Hold a medicine ball in both hands behind your head. Keep your legs extended and then brace your core muscles and sit up all the way. Raise your legs at the same time and reach for your toes with the medicine ball, so your body forms a V shape at the top of the movement.

Reps: 20


2a. Punch Push-up

Adopt the push-up position with your right-hand hand resting on top of a medicine ball. Do a push-up and then push your right shoulder forward so you can come up higher and your left-hand is suspended in the air – parallel with your right hand. Return to the floor. Switch sides and repeat.

Reps: 5 each side.

Move straight onto the next exercise.

2b. Toe touch

Lie on your back on a  yoga mat holding the ball in both hands with your arms extended in front of you. Raise your legs straight up into the air. Crunch up to reach for your toes with the medicine ball.

Reps: 15


3a. Russian Twist

Hold the medicine ball with both hands and sit on a yoga mat with your knees bent at 90-degrees and feet flat on the floor. Extend your arms and explosively twist your body to your right. Then twist to the left to complete a single rep.

Reps: 10 (each side)

Move straight into the next exercise.

3b. Side Plank

Lie on your right-side, resting your left forearm on the floor for support. Raise your hips so that your body lifts off the floor in a straight line and brace your core muscles. Your weight should be on your left forearm and the edge of your left foot. Make sure you don’t sag at the hips.

Reps: 20 (each side)


This completes one set.

To see the full range of Gorilla Sports Medicine Balls, click here.

This workout was adapted from