Increase Your Ab Exercises... Incorporate a Medicine Ball

Medicine balls are round, hard, rubber training tools that are close in size to a basketball. When it comes to training the abdominals, a medicine ball can be used for resistance in multiple exercises. A majority of these exercises are done by moving the ball in an arcing motion.

Figure of Eights

Figure of eights are performed from a standing position and target your entire abdominal area. To do them, stand with your feet shoulder-width apart and hold the ball at arm's reach in front of your body. Keeping your arms straight, move the ball around in front of your body in the form of a large imaginary figure eight. After doing 10 to 12 reps, switch directions.

Diagonal Chops

Diagonal chops are performed from a standing position with your feet shoulder-width apart. To start, hold the ball above your right shoulder with your arms fully extended. In a smooth motion, swing the ball down at an angle to your left side until it is on the side of your left knee. As you do this, pivot your right foot. Slowly return the ball to the starting point and repeat. After doing 12 to 15 reps, switch sides.

Push Crunches

Push crunches are performed with a decline bench. After hooking your lower shins under the padded support of the bench, lie flat on your back and hold the ball straight above your chest. In a steady motion, lift your shoulders, push the ball straight toward the ceiling and squeeze your abs forcefully. Slowly lower and repeat 12 to 15 times.

If you are new to using a medicine ball, take it slowly and steadily so you don't injure yourself. Always listen to your body and never over-do-it.

Read more: http://www.livestrong.com/article/113254-abdominal-medicine-ball-exercises/#ixzz1vBaHy6aX