The Medicine Ball Workout Routine

January 6, 2010 by  
Filed under The Fitness Bug

Cap Barbell Medicine Ball, 10 Lbs, Free Shipping!

Back in 10 ways to do more in less time, i promised that I would share some medicine ball exercises with you. well now you will have to wait no more, here they are.

Note: Go for a ball size of 10 pounds and over. No Less!

The Double Crunch


  • Find A good floor mat
  • Lie on your back
  • keep your hips and knees bent and your feet off the floor
  • Rest your hands lightly on your chest.
  • Position the ball between your knees.


  • Exhale as you lift your shoulders off of the floor and bring your knees toward your chest.
  • Grab the ball with your hands and bring the ball to your chest as you inhale
  • Now return your shoulders and legs to the starting position.
  • Thats one rep
  • Alternate ball positions for the whole set.

2 sets of 12 reps

The Seated Twist

  • Sit on the floor again
  • Keep your back straight but leaning slightly toward the floor (The up position of a sit up)
  • Bend your knees at a 90 degree angle
  • Keep your heels about 15 inches apart while resting on the floor.
  • Hold the ball close to your chest
  • Rotate your torso to the left, and place the ball on the floor behind you.
  • Rotate around to the right, pick up the ball
  • Rotate left, and place it behind you.

Do that 8 to 12 times and then do 8 to 12 more starting with a rotation to your right.

All of that will count for one set.

Reverse Crunch with Knee Drops

  • Lie on your back with your hands resting on the floor by your sides
  • Bend your knees at a 90 degree angle, but keep your feet off of the floor
  • Position the ball between your knees.
  • Keep your lower back on the floor throughout the whole exercise.
  • Tense your abs and pull your knees to your chest
  • Then bring them back to the starting position.
  • Lower your knees to the left and return to the starting position.
  • Drop your knees to your right on the next repetition
  • And then alternate the sides for each rep

2 sets of 12 reps

Do all 3 exercises to make for a complete medicine ball workout.

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