Medicine Ball Workouts for Women

Medicine balls are also known as exercise balls, med balls, and fitness balls. They are among the simpler pieces of exercise equipment used while exercising. It is frequently used in strength training and rehabilitation, thus playing an important part in the field of sports medicine. It is also very useful in plyometric weight training, and helps athletes to increase their explosive power. It is a weighted ball with an average diameter of about 14'', but comes in many different sizes. Beginners usually use a ball that is between 2 to 6 pounds, while people (usually men) who have strong abdominal muscles and big hands, use a ball that's between 6 and 12 pounds. Most medicine balls are filled with sand or some other filler, while some are solid rubber.

While it is more common to see men using a medicine ball workout for abs, women can use the lighter ones with ease to achieve great results. For most women, the abdomen is a problem area, and the flab here can often be very hard to get rid of. However, it was observed that by incorporating a medicine ball into regular abdominal exercises, they become more effective.

Medicine Ball Twist

This exercise ball workout is great for the abs, sides and back. Commence the exercise by sitting on the floor with your knees bent. The soles of your feet should be flat on the floor. Next, while holding the medicine ball in your hands, extend your arms out in front of you. After you assume this position, lean back till your body is angled at about 45 degrees. Now, without moving your lower body, turn your upper body to the right and touch the ball to the ground on the right side. Next, touch the ball to the ground on the left side. Do as many sets as you can of about 15 repetitions each. To increase the intensity of the exercise, lean back further, or lift your feet about 1-2'' off the floor.

Vertical Medicine Ball Crunches

This exercise is a must as a part of your medicine ball workout routine. Here's how you do it; starting by lying on your back, point your legs to the ceiling, so they are perpendicular to the floor. Hold your arms straight up too while holding the medicine ball. For the crunch part, squeeze your stomach muscles as you lift your shoulder blades off the floor. Exhale as your upper body is lifted off the floor, and attempt to touch your toes with the medicine ball. When you have extended as much as you can, hold the position for about a second, and gradually fall back to the floor. Remember to keep your legs straight while you workout. Repeat this movement about 5 times, take a breather and then do it another 5 times in one set.

Stability Ball Crunches

This medicine ball abs workout exercise is very similar to normal ball crunches. First sit on an exercise ball and hold a medicine ball in your hands. Position yourself such that your hips are at the edge of the ball and your back is supported by it. To perform the crunch, extend your arms over your head, and curl your body forward, lifting your shoulder blades off the ball. Hold the position where there is maximum tension on your abdominal muscles for a second, and then slowly lower yourself. Remember to perform this exercise slowly, and keep the medicine ball over your head for maximum benefit.

Performing a medicine ball exercise routine is a good way to add variation to your regular workout. A medicine ball is a simple prop, that is relatively inexpensive and easy to store in your home. So use these medicine ball workouts to get those sought after wash board abs.