Put your hands on the medicine ball with your arms stretched out as far as possible. Keep your legs straight behind your body. This puts you in the high plank position. The exercise forces you to keep your arms fully stretched and balanced on the medicine ball. Be sure to keep your stomach muscles tight throughout the medicine ball plank. Hold the position for a full minute.
Begin in the seated position. Bend at the knees and keep your feet flat on the ground. Lift the medicine ball to your chest. Lift your feet and twist your midsection to one side. Twist your knees to your opposite side but keep them off of the ground. Alternate sides for a total of 10 reps.
To perform the medicine ball crunch, lie face up on the ground. Bend your knees but keep your feet flat on the floor. Hold the medicine ball overhead. Keep your arms stretched out as far as possible. Next, move your head and shoulders off of the ground and flex your abs as you lift the ball overhead. Return to the starting position and perform 10 reps.
Lie face up and hold your medicine ball overhead. Lift your legs upward to create an “L” shape. Reach out with your arms, perform an upward crunch and move the medicine ball toward your feet. Lift your upper back slightly off of the ground during the exercise. Then roll back down and return to the initial position. Repeat the medicine ball toe touch 10 times.
Begin with your feet positioned so that they are aligned with your hips. Bend a bit at the knees while holding the medicine ball out in front of you with both hands. Lift the ball upward and to one side in a diagonal motion. Make sure that your arms are fully extended as you move the medicine ball.
Then bring the medicine ball on down and across to the other side in one fluid motion. As you move the medicine ball through the air, your torso should rotate right along with the rest of your body. As you move down, bend even more at the knees and pivot your feet. Finish the woodchopper by returning back to the original position. Be sure to move the medicine ball up and across your body in the exact reverse diagonal path that you used to move the ball down. Perform 10 reps on each side.
Begin in a regular sitting position with your knees bent. Keep your feet flat on the ground. Hold the medicine ball up toward the middle portion of your chest. Lean backward to create a 45 degree angle with the ground. Make sure that your abdominal muscles are flexed throughout the entirety of the exercise. Your feet should also remain flexed with your heels against the mat. Rotate your body to one side while holding the medicine ball at chest level. Perform a twist from the lower back. Return to the starting position and rotate to the other side. Perform between 10 and 20 reps for each side.