Training your abs is a essential part of building and defining your stomach. Whether you are a seasoned workout veteran or devising your first training plan, the workouts below will help you meet your fitness goals.
one arm slam (with medicine ball)
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1. Start by standing upright with your feet shoulder-width apart. Hold the medicine ball in one hand at your side.
2. Raise the medicine ball above your head, extending your arm fully. Your palm should be facing forward and your feet should remain flat on the ground.
3. In a swift and controlled motion, slam the medicine ball down onto the ground in front of you. Engage your abs as you do this, and make sure to bend at your hips and knees, not your waist.
4. Catch the ball as it bounces back up and immediately lift it back above your head to start the next rep.
5. Repeat this motion for your desired number of reps, then switch to the other arm and do the same.
6. Remember to keep your core engaged throughout the exercise to target your abs effectively.
7. For safety, ensure you are using a non-slip surface and wearing appropriate footwear to prevent any accidents.
8. Start with a lighter medicine ball and gradually increase the weight as your strength and endurance improve.
Remember, the key to this exercise is the power you put into the slam, which should come from your abs, not your arms or shoulders.
assisted motion russian twist
To perform the Assisted Motion Russian Twist, start by sitting on the floor with your knees bent and feet flat on the ground. Hold a medicine ball in both hands with your arms fully extended in front of you.
Lean back slightly so your torso and thighs form a V-shape, engaging your abs for balance. This is your starting position.
Now, twist your torso to the right and gently touch the medicine ball to the ground near your body. Make sure to move your shoulders and torso, not just your arms.
Then, twist your torso to the left and touch the medicine ball to the ground near your body. This completes one rep.
Remember to keep your abs engaged and back straight throughout the exercise.
For beginners, you can perform this exercise without the medicine ball or with a lighter weight. As you get stronger, you can increase the weight of the medicine ball to make the exercise more challenging.
Aim for 3 sets of 10-15 reps, or as many as you can do with good form.
This exercise targets your abs but also works your obliques and lower back. It's a great exercise for improving core strength and stability.
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