Abs and Core Exercises

50 Core Exercises That Use a Ball

Get 6-pack abs with these medicine, slam and stability ball exercises.

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50 Core Exercises That Use a Ball

35. Medicine Ball: Double-Leg Raises

Lie on your back, arms down by your sides, or with hands stacked under your tailbone to support the low back. Holding a medicine ball between your feet, slowly raise your legs so they’re at 90 degrees above your body. Even more slowly, lower them down just to the point before your low back arches. Repeat.

36. Medicine Ball: Single-leg Glute Bridges

Lie on your back, and bend one knee in as much as possible, placing that foot on top of a medicine ball. Keeping the other leg extended, Press your foot into the ball to raise your hips up level with your torso. Slowly lower down. Do for time on one leg, then switch sides.

37. Medicine Ball: Halos

Hold the medicine ball in front of your chin in both hands. Slowly circle the ball around your head in one direction, as if you’re taking it in a orbit around your skull. Continue for time, then reverse direction.

SEE ALSO: 6 Moves for a Shredded Six-Pack >>

38. Slam Ball: Overhead Slams

Stand up, holding a slam ball overhead, elbows bent and knees soft. Forcefully slam the ball down in front of you to the floor, catching it on the rebound. Repeat.

39. Slam Ball: Sit-Ups with Wall Slam

Holding a slam ball in both hands, come down to the floor in sit-up position with the toes of your bent legs touching a wall. Lie back holding the ball at your chest (easier) or overhead (harder), then sit up and throw the ball at the wall. Catch it on the rebound and repeat.

40. Slam Ball: Loaded Glute Bridges

From your back, bend your knees and plant your feet on the floor. Hold a slam ball over your head on the floor behind you. Push your feet into the floor and squeeze the glutes to press the hips up so they’re in line between your shoulders and knees; at the same time, with straight arms, raise the ball from the floor to over your chest. Lower back to the start and repeat. 

41. Slam Ball: Wood Chop Slams

Standing up, hold a slam ball in front of one hip. In one fluid circular motion, take the ball from the hip, out to the same side then up and over the head, turning your torso so you’re facing the other side (as if you’re splitting wood with an axe) and releasing the ball to slam it down on the ground. Snag it on the rebound and repeat to one side for time, then switch sides.

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