The Wacces Medicine Ball is perfect for home exercise programs and great for tightening, toning and strengthening the abs. They come in a variety of weights. A beginner will want to use a ball that is 2-6 pounds, and advance to between 6 and 12 pounds for ab exercises.
The Russian twist targets the front and side abdominal muscles, including the transverse abdominals and the internal and external obliques. Start while sitting on the floor, and lean back to a 45-degree angle keeping the spine straight. Bend your knees and push the soles of your feet to the floor. Hold the medicine ball in both hands with your arms straight in front of you. Then, twist only your shoulders and arms from side to side. Keep your legs and hips still. As you twist, arch the ball up and over your body from hip to hip. If you really want to challenge your abs with the medicine ball, lift your feet 1-2 inches off the floor while completing the twists.
Crunches with a Toe Touch
Start these ab exercises flat on your back, legs and feet pointed at the ceiling. Hold the medicine ball in both hands with your arms pointed toward the ceiling. Press your lower back toward the floor. Lift your arms up toward your toes, and try to touch your toes with the ball while keeping your legs pointed up. Let your head and shoulders follow your arms up as they reach up slowly. Check that your ab muscles are engaged, and you can maintain proper form. Exhale as your shoulder blades come up and hold the pose for 1 full second. Slowly roll your body back down to the starting position.
All Around Circle
These are easy ab exercises with the medicine ball and give your core muscles a great workout. Start standing with your feet about 18 inches apart and your knees slightly bent. Hold the ball with both hands straight above your head. Rotate your arms clockwise, keeping your elbows straight. Use the ball to draw large circles in front of your body 10 times, then reverse the direction to counterclockwise and do 10 more circles.
The Wood Chopper
The Wood Chopper works your entire body and gives you a cardiovascular workout at the same time. Start in the same position as the All Around Circle, with the medicine ball held straight above your head in both hands. Bend forward at the waist and move your arms with the ball towards your left foot. Try to touch the ground with the ball, and then move back up to the starting position. Repeat the movement towards the right foot and then back to start. The entire sequence will have you move from over the head, down to the left foot, up over the head, down to the right foot, and back up over the head. Keep the same intensity on the down movements and the up movements, and keep a firm grip on the medicine ball throughout the exercise.