Exercise Ball???!

No, a medicine ball and a giant kids bounce ball are not the same and will not work in the same way due to their weight, size, and it really isn't used for an abs workout either!. What you will need is a fitness ball for exercising and they are not that expensive!. I paid $5!.99 for mine at my local TJ Maxx store!. I think the regular price was $9!.99!. And I have had it for over 4 years!.

PLEASE READ ALL OF THIS !.!.!.because you will find a URL link to a site that will give you everything you will need to strengthen your abs for free!. From a free workout tip newsletter, an abs diet plan, how to burn stomach fat, the routines with pics, ab anatomy 101, upper abdominal, waist,
the core, pilates , and Ball exercises!. Yes, all the info you need to strengthen your abs can be found on this web page for free!. Read it and think about it!. Grab a notebook and pen and journal what you need to do everyday and then do it!. Soon you will see the results!. But be patient for Heaven's sake OK and remember you did not get in the shape you are in over night and you won't get back into shape over night!. It takes a lot of hard work and determination but I know if I can do it, YOU CAN DO IT !

Building abs is more or less BODYBUILDING!. Medicine ball
exercises are an important tool for DEVELOPINGSPORT-SPECIFIC POWERs!. Which I will try to explain to you!. They can be used as part of a circuit training format or plyometrics program!. In fact, upper body plyometric exercises are limited without their use!.

So, STRENGTH TRAINING for sport, for the most part, is very DIFFERENT FROM BODYBUILDING!.!. While a phase of the strength training program should focus on maximal strength development and occasionally hypertrophy, it is explosive power and/or strength endurance that should be the end-goal for most athletes!. While there are various methods to increase power, a common element is speed of contraction!. Medicine balls are relatively light allowing exercises to be performed explosively!.

Medicine ball exercises allow the athlete and coach to devise drills that closely match the movements within a particular sport!. Take tennis training for example!. Mirroring the movement patterns of a forehand or backhand stroke with traditional free weights is difficult!. Torso twists, where the ball is released to a partner incorporate many of the same muscle groups in the same firing pattern as a tennis forehand or backhand stroke!. And of course medicine ball exercises are not limited to tennis!. They have obvious application to sports such as: Athletics (field events), Baseball, Football, Basketball, Netball, Squash and Racket ball, Rugby, Soccer (goalkeepers), Volleyball!.

Medicine ball exercises have their place in an overall strength program!. That doesn't mean to say they should replace all forms of strength training however!. Rather than following a medicine ball 'routine' as such, a more appropriate approach is to select a few exercises and incorporate them into a circuit or session designed to increase power and/or strength endurance!.

Remember also, that medicine ball exercises are effective and should only be selected if the closely mirror the movements within the sport!. Athletes spend a great deal of time and energy training and all exercises should be chosen with care to ensure they make the very most if the training time available!.

General Guidelines for exercising even if you are not a pro:

1!. Warm up thoroughly before starting a medicine ball routine!.

2, Medicine ball exercises, as with other forms of power training, should be completed when you are fresh before heavy aerobic or anaerobic training if completed in the same day!.

3!. Focus on speed of movement but not at the sacrifice of technique!.

4!. Do not choose a ball that is so heavy it slows the movement of the exercise down!.

5!. Complete 1-3 sets of 8-10 repetitions for each exercise!. (This can vary however depending on the format of the session)!.


6!. When standing and throwing from behind the head, be careful not to hyperextend the spine too far!.


Medicine ball push up Kneel to Push Ups
1!. Start Position: Your body will be in an upright position sitting on your knees!.
2!. Hold medicine ball at chest level!. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall!.
3!. Upon releasing the ball drop your hands to the floor and immediately complete a push-up!.
4!. Advanced athletes: To make this more challenging have a partner throw the ball back to you!. You will have to explode up with the push-up so that you are back in the seated upright position on your knees!. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met!.

Medicine ball chop Single Leg Chops
1!. Starting Position: Stand on right leg and your arms are extended holding the medicine ball up and to your right!.
2!. Bring medicine ball down in a wood chopping motion towards your left foot!.
3!. During this place motion switch feet so your left foot is now on the ground and your right foot is in the air!. Repeat this motion for the desired repetitions and then repeat in the opposite direction!.

Medicine ball exercises slams Slams
1!. Stand with feet parallel and knees slightly bent!.
2!. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible!.
3!. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions!.

Medicine ball figure of 8 Figure of Eights
1!. Start Position: Hold medicine ball with your arms extended over your right shoulder!.
2!. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot!.
3!. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot!.
4!. You will have to bend at your knees to complete this!.
5!. Return to starting position and repeat!.

Medicine ball lunge Medicine Ball Lunge Crossovers
1!. Stand with feet hip width apart!. Take left leg and step back approximately 2 feet standing on the ball of the foot!.
2!. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position!. Hold medicine ball in front of your chest!.
3!. Lower body by bending at hip and knee until thigh is parallel to floor!. Body should follow a straight line down towards the floor!. As you are lunging reach to one side of the leg with the ball!.
4!. Return to start position and repeat by reaching to the opposite side with the ball!. Alternate or switch to other leg after prescribed reps!.

Medicine ball twists Russian Twists
1!. Stand with feet hip-width apart!.
2!. Hold medicine ball with both hands and arms only slightly bent!.
3!. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side!. Reverse back in the opposite direction!. Keep the stomach drawn in to maximize proper usage of muscle!.


Single Leg V-Ups
1!. Start position: Lie back onto floor or bench with knees bent, both hands behind head!. Keep elbow back and out of sight!. Head should be in a neutral position with a space between chin and chest!.
2!. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench!. Extend arms and also raise one leg up toward ceiling!.
3!. Return to start position!.
4!. Remember to keep head and back in a neutral position!. Hyperextension or flexion may cause injury!. To increase resistance, hold medicine ball in hands!. To decrease resistance, position hand closer towards body

Medicine ball exercises obliques Medicine Ball Obliques
1!. Starting Position: Lie on your back and raise your legs with your knees bent!.
2!. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position!. Repeat to the other side!.


Lateral Flexion w/ Stability Ball
1!. Starting Position: Lie on your side over the stability ball and spread your legs for balance!.
2!. Hold a medicine ball over your head and curl up towards the ceiling!. Lay back down across the ball and repeat the movement!.
3!. Repeat with the other side!.




Medicine ball reverse crunches Reverse Curls
1!. Start position: Lie with back on floor or bench with hips flexed at 90

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