I remember when I was in grade school and we used to toss the medicine ball to each other in gym class. I never thought they were good for anything except knocking your friend down when he wasn’t looking! Fast forward 35 years…
In my third, and final, installment of “Hard to the Core” I wanted to explore yet another ball that can help you strengthen your core and make you better on the bike. The medicine ball, as pictured above, comes in different weights and sizes, and is a great tool for training.
Here are some of the more popular exercises that can be done to help strengthen you core, keep you in the pack, and get you closer to a six pack:
- Toe Touch – While lying on your back, with you legs up at a 90 degree angle and the ball in your hands with arms extended horizontally over your head, raise your arms and torso and touch your toes with the ball. Repeat as many as you can.
- Circles – Stand with the ball in your hands and your arms extended upwards over your head to the 12:00 position. Keeping your arms straight, slowly begin moving your arms in a clockwise direction to the 3:00, 6:00, 9:00 positions finishing back at the 12:00 position. Do this ten times and then ten more in a counter-clockwise rotation.
- Seated Trunk Twist – While seated on the floor with legs straight, with the ball in your hands held just over your lap, turn your torso to the right and place the ball behind you. Then, turn to your left and pick up the ball and return to starting position. Do 10 repetitions and then do another 10 repetitions starting with the left side.
- Medicine Ball Sit-up – While lying on your back with feet flat on the floor, legs bent at 90 degrees, and ball held to your chest, do a sit-up and then return to starting position. Do 10-15 repetitions.
- Standing Trunk Twist – While standing, with feet shoulder-width apart, ball in hands and arms extended straight out from chest, keeping arm straight slowly turn torso as far as you can to the left and then back to center and then as far to the right as you can. If you need to pivot your opposte foot while you turn that is OK. Do 20 repetitions.
That should be enough to hurt you, I mean get you started. I will publish others in the future.
If you want to share some of your killer core workouts, please feel free to comment!
Love, ride, and live.