Abs, Hips & Thighs with the Exercise Ball and a Medicine Ball

Combining a medicine ball with an exercise ball is a great way to strengthen your abs and work on endurance and stability.  This workout focuses on unique and, often, advanced exercises that focus on the core, glutes, hips and thighs.

Some moves require a lot of balance and stability, so try these exercise near a wall or something you can hold onto as you practice these moves.

Precautions

See your doctor if you have any medical conditions or illnesses.  Make sure you're very comfortable using an exercise ball before trying these exercises.

How to:

  • Warm up with 5 minutes of light cardio
  • Perform each exercise as directed
  • Beginners, do 1 set of 10-16 reps. Intermediate/Advanced, do 1-3 sets of 10-16 reps
  • Steady the ball against a wall or chair for extra stability in some exercises

Advanced Ball Leg Extensions with a Med Ball

Position the ball under upper back to engage your abs and to stabilize the hips. Hold a medicine ball straight up over chest and make sure knees are at 90 degrees. Lower arms behind you while simultaneously extending the right leg straight. Return to start and repeat, alternating legs for 10-16 reps. For less challenge to balance, do the leg extension without the medicine ball.

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Med Ball Squat and Squeeze

Med Ball Squat and Squeeze
Paige Waehner

Place your back against a wall with hips & shoulders squared. Slide down until knees are at 90 degrees, knees over ankles and weight in heels. Squeeze a medicine ball or towel just above your knees and hold for 15 or more seconds. Repeat 2-3 times.

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Med Ball Figure 8 Lunges

Med Ball Figure 8 Lunges
Med Ball Figure 8 Lunges. Paige Waehner

Begin in a lunge position with right leg forward, knee over ankle. Lower into a lunge bringing the ball down towards right hip. Straighten knees, bringing ball straight up overhead and then lower back into a lunge, sweeping the ball towards the opposite hip. Movement of medicine ball will be like a figure 8. Repeat other side.

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Med Ball Knee Rolls

Paige Waehner
Paige Waehner

Lie on the floor with the legs resting on an exercise ball, knees bent and a medicine ball between the knees. Take your arms out to the sides for more stability.  Slowly roll the ball to the right as far as you comfortably can, feeling the core engage.  Roll back to the center and roll to the left.  Repeat for 15 reps (1 rep is to the right and left). 

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Ball Walks

Ball Walks
Paige Waehner

Sit on the ball with the hands behind the head (harder) or resting on the ball, abs engaged.  Slowly walk forward, rolling your torso down onto the ball.  Walk to tabletop position, head and neck supported and the hips lifted.  Slowly walk back, coming all the way up to a seated position.  Repeat for 15 reps.

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Static Lunges with Med Ball Rotations

Med Ball Rotation Lungw
Paige Waehner

Begin in a lunge position, right leg forward, left leg back. Hold a medicine ball with the arms straight out. Keeping the lower body stable, rotate from the torso to bring the arms across the body to the right. Come back to center and now to the left, keeping the move slow and controlled. Repeat for 8 reps, then switch legs and complete another set of 8 reps

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Med Ball Crunches on the Ball

Ball Crunch with Medicine Ball Throw
Paige Waehner

Lie face up on ball and hold medicine ball in both hands. As you contract the abs lift your upper back off the ball and reach the ball up towards the ceiling.  Lower down, taking the arms straight behind you.  Repeat for 15 reps.

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Ball Squeeze and Lift

Ball Squeeze and Lift
Paige Waehner

Lie on right side with ball between shins, squeezing it to hold it in place. Keep hips stacked and abs tight to stabilize your body. Squeeze inner thighs and contract the waist and hip muscles to lift the ball in the air. Lower and repeat before switching sides.  Repeat for 15 reps.

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