Exercises with medicine ball abs changed the way I train my core—no joke. I used to do endless crunches and sit-ups, thinking that was the move. But honestly? My results stalled, and I got bored fast.
Then I picked up a med ball, and everything clicked. The movements felt more dynamic. I could feel my whole core firing—especially during rotational stuff. Plus, it fits perfectly into any gym setup without needing fancy machines.
So yeah, if you’re looking to spice up core day and actually feel your abs work, these medicine ball moves are the real deal.
What Even Is the “Ab Muscle”?
So before we dive into the movements, let’s clear one thing up real quick. The abs? Yeah, it’s not just one muscle. I used to think it was just the six-pack, but turns out there’s a whole crew working down there.
Here’s the breakdown:
- Rectus abdominis: That’s your six-pack. Runs straight down the front. Shows up when body fat’s low and training’s on point.
- Obliques: These run along your sides—internal and external. You hit these with rotation and side-to-side moves.
- Transverse abdominis: This one’s deep. Like, really deep. It wraps around your core like a belt and helps with stability and bracing.
- Hip flexors (kind of bonus players): These get involved in a lot of ab work too, especially stuff like V-ups or leg lifts.
Once I understood that the “core” wasn’t just one muscle, I started training smarter. Different moves hit different layers—and a good routine should target them all.
Go-To Exercises With Medicine Ball for Abs
These are my no-fail core crushers. I’ve been rotating through these for a while now—super effective, easy to teach, and they hit the abs from every angle.
- Medicine Ball Russian Twists
- Medicine Ball V-Ups
- Medicine Ball Slams
- Overhead Passes
- Medicine Ball Mountain Climbers
Let’s break it down:
- Medicine Ball Russian Twists
How I do it:
I sit on the floor, lean back a bit, and keep my feet off the ground (or heels down if I’m beat). Then I twist side to side, tapping the ball lightly on the floor each time. I go slow and controlled—no wild swinging.
Muscles worked:
Mainly hits the obliques, but I also feel my hip flexors and upper abs kick in.
👉 Still unsure about twists?
No worries—I actually put together a full breakdown on this move too. Head over to Medicine Ball Russian Twist: How to Do It Right to see how to do it clean, what to avoid, and why it hits different when done right.
- Medicine Ball V-Ups
How I do it:
I lie flat, arms and legs extended. Then I lift both at the same time, bringing the ball to meet my feet right in the middle. It’s all about moving as one solid unit—no flopping around.
Muscles worked:
Full-on rectus abdominis, plus some serious hip flexor burn.
- Medicine Ball Slams
How I do it:
Basically, I lift that med ball way up—arms fully locked out—then boom, I slam it down like I’m mad at the floor. Afterwards, I reset quick, keep my abs tight, and hit the next rep without overthinking it.
Muscles worked:
Abs, lats, shoulders—this one lights up everything. And the power output? Great for explosive strength.
👉 Wanna dive deeper into slams?
If you’re curious about how to really nail this move and why it matters for things like sprinting and explosive power, I broke it all down in a separate piece. Check out Medicine Ball Slams: Actually Do for Sprinting & Power—it’s got all the juicy details.
- Overhead Passes
How I do it:
I stand tall, hold the ball overhead, then quickly pass it back and forth between my hands. I squeeze my core to stay steady—especially when I speed it up.
Muscles worked:
Deep core stabilizers, delts, and upper abs. Great for posture and balance too.
- Medicine Ball Mountain Climbers
How I do it:
Hands on the ball, feet back in a plank. Then I drive my knees in one at a time—quick and sharp. I try to keep my hips low and steady, even when I’m breathing heavy.
Muscles worked:
Lower abs, obliques, and shoulders. Plus a little cardio spike if you go fast.
These five moves are super easy to program into circuits or class formats. No fluff—just solid core training with a tool that belongs in every gym.
Quick Tips for Using a Medicine Ball
After messing around with a bunch of core tools, the med ball still comes out on top for me. But yeah—there’s a right way to use it if you want results without wrecking your back.
Here’s what I’ve learned (sometimes the hard way):
- Start light
Trust me—4 to 6 lbs is plenty at first. Especially when you’re slamming or twisting. You’re not lifting heavy—you’re moving quick and clean. - Control is everything
It’s tempting to just go wild, but don’t. I had to slow down at first and actually feel my core doing the work. Way more effective. - Always brace your core
Especially when you’re moving fast or overhead. I think of pulling my belly button in and locking it down. Big difference. - Add difficulty little by little
More weight? Sure. But also try slowing the tempo or bumping the reps. That sneaky stuff burns just as much.
These tips help me keep workouts sharp and safe—especially when I’m working with groups in a busy gym setting. Med balls are fun, but only if you use ‘em right.
Totally worth it. Exercises with medicine ball abs brings the heat, especially in a gym setting where space, movement, and intensity all come together—clean, powerful, and no fluff.
Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.
I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.
What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.