Medicine Ball Sit Ups
If you are looking for a way to intensify your core workout, then medicine balls can help you achieve that. Adding a medicine ball to your core workout forces your abdominal muscles to be more fully engaged. This can help you burn more calories and improve your overall fitness.
We can trace medicine ball training as far back as 1000 BC. They said it helped ancient gladiators and Persian wrestlers improve their strength and conditioning.
A medicine ball is a weighted ball used for strength training and to aid rehabilitation. They vary in weight ranging from about 2-25 lbs. You can use them for throwing, catching, and slamming. For core training, you don’t need a heavy weight – something in the 8-10 lb range will probably work for most people.
Core work is extremely important. Our core is essential for us to perform a variety of tasks. Weak core muscles can contribute to poor posture, back pain, and can make you more susceptible to injury. Our core helps us balance, run, jump and so much more. If you aren’t making core work a part of your routine, then you need to try adding it in every week. It will help you in so many ways. You will see improvements in both your strength and conditioning.
A 2018 study of children using medicine balls found that doing interval training with medicine balls could equate to the same cardiac work as intermittent running.
The variety of sizes that are available make it more accessible for everyone to use them. If you are a beginner you can start with one of the really low weights and work your way up.
How to Use a Medicine Ball
When choosing a weight for your medicine ball sit ups, be sure to pick a weight that allows you to move slowly through the movements but does not compromise your form or control throughout the workout.
You should aim to do between 10-15 repetitions per set on medicine ball sit ups. Just make sure you can maintain good form throughout your workout. It’s always better to make sure your form is correct instead of racing to see how many reps you can get done! Here are 8 medicine ball sit ups to take your core training to the next level:
1. Classic Medicine Ball Sit Ups
You should keep the ball tucked to your chest. Heels on the floor should be shoulder-width apart. Keep your chin tucked and roll your back down all the way to the floor. Lift back up, drawing your belly button in until you get to a seated position. As you come down, inhale and exhale as you go up.
2. Overhead Medicine Ball Sit Ups
Lay down with bent legs and your heels on the floor. With both hands, extend the medicine ball over your head. Keep your chin tucked, engage your core, and lift the ball up in the air until you achieve a seated position. Continue until you have done your set number of repetitions.
3. V Medicine Ball Sit Ups
Lay on your back with legs extended. Hold the ball with both hands and arms extended above your head.
Engage your core and lift both the ball and your feet until your body creates a v-shape. Lower your feet and your torso back toward the ground.
4. Medicine Ball as Anchor
Lie on your back with your knees bent and heels on the floor. Place the medicine ball between your feet. Use the medicine ball as an anchor for your feet on the ground. Tuck your chin and lift until you’re in a seated position. Exhale as you lift up and engage your core.
Feet stay flat on the ground. Hold the medicine ball with both hands and lower your back to the ground, keeping the ball extended above your head. Lift back up to a seated position while throwing the medicine ball against the wall. It will bounce back to you and continue until you have hit your desired repetitions.
6. Partner Pass Medicine Ball Sit Ups
Find a partner and lay on the ground with bent knees. Each partner will lock their feet together. One partner locks their feet inside and the other locks their feet to the outside. One partner starts with the ball and when they lay back, they extend the ball above their head. Sit up to a seated position, drawing your belly button in on your way up. Pass the ball to your partner and go back down. Continue passing the ball back and forth until you perform your set number of repetitions.
7. Partner Pass on Decline Benches
For this partner exercise, you and your partner will have to take turns performing the sit ups. One partner will stand at the end of the bench while the other partner is on the bench performing their sit ups.
Lay down on the bench with the ball extended above your head and your feet hooked under the foot rests. Lift your torso up and toss the ball to your partner at the end of the bench. They will then toss it back to you for your turn to roll down and begin again.
Another fun twist to this exercise is to use two decline benches. One partner performs the sit up and throws the ball – while their partner is going down. As you are going down, your partner throws the ball to you. Start with a low number of repetitions if you have not done this exercise before, as it can be quite intense.
8. Partner Toss Medicine Ball Sit Ups
Lay on the ground with your feet toward your partner’s feet. Lock your feet together. One person locks their feet inside and the other locks their feet to the outside. One person will start with the ball. Lay on your backs with your hands extended above your head. Engage your core and lift up to a seated position and then toss the ball to your partner. Roll back down to the floor and repeat those steps for your partner to toss the ball back to you. Repeat until you hit your set number of repetitions.