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Work Your Abs Without Crunches

Try This Exercise For A+ Abs

It's time to tone your abs standing. Writing out the alphabet with a medicine ball will work your entire core from almost every conceivable angle. This standing exercise counts as functional fitness and burns considerably more calories than lying on the ground just crunching your upper abs. Grab a ball and get ready to be school your abs with the A, B, Cs.

There are two variations of this exercise, one for core stability and one for torso mobility. To start, grab a medicine ball between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.

  • For stability: start with the ball at chest level, and slowly write the cursive alphabet in front of you. While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid. For a more advanced version, try this move while standing on a BOSU.
  • For mobility: start with the ball at chest level, but increase the range of motion of your arms making your alphabet larger and using your torso and rib cage to write the letters as well. Keep your abs engaged the entire time and start with a lighter medicine ball. For more of a challenge, try this version in a squat or a lunge.
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Join The Conversation
carbizkate carbizkate 6 years
What an interesting exercise! I can't wait to give it a try!
briannaNicole briannaNicole 6 years
I love using the medicine ball at the gym! I do these two exercises almost daily: 1) Balance on your bum, legs bent and slightly lifted off the ground. Hold the ball in front of your chest and twist left to right moving the ball and your entire upper body left, then right. Some people touch the ball to the ground or bounce it but I prefer not to. 2) Medicine Ball sit ups! On your back, legs lifted perpendicular to the body, slightly bent. Arms/ball over your head. Sit up and touch the ball to your toes. Make sure not to use the momentum to get you through the exercise. My trainer also told me not to let your shoulders touch the ground once you get going - tougher than it sounds. I like to reach the top where the balls is in the air, muscles clenched, wait a few seconds, then back down. Feels great! This site has some good video examples: http://askthetrainer.com/medicine-ball-workouts.html
bvfashion bvfashion 6 years
Can you give us more standing ab workouts? I hurt my hip, and doing crunches and the like is very uncomfortable, so I tend to be at a loss as to how to work out my abs.
urban-chic-101 urban-chic-101 6 years
LOVE using the Medicine ball for abs! Could you give us more medicine ball ab workouts please! I need to change it up!
hippiecowgirl hippiecowgirl 6 years
Great idea!
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