6 Medicine Ball Exercises That Will Strengthen Your Entire Core

These moves will work your lower abs, glutes, shoulders, and more.

Determined woman exercising with medicine ball in gym
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A medicine ball might not seem like the ultimate ab-sculpting tool, but don't be fooled by its soft, cushy exterior. This weighted ball can do some serious core-scorching work, as it gives you the power to use your center–something that everyone needs to get better at for carrying out everyday tasks. And by that, we mean, the strength to push doors open, carry things overhead, climb a set of stairs, or throw a ball.

Brooke Emory, an AFPA-certified personal trainer and instructor at Fhitting Room, a high-intensity training studio in New York City, says, "Your core is the foundation of all strength. Medicine balls force you to use your core to work in controlled movements and challenge your stability. Plus, they're versatile enough that you can use them for strength and conditioning."

Think: Mountain climbers and wall balls. Is your heart racing just thinking about it? To help you get started, Emory walks us through some of her go-to medicine ball exercises that not only work your core but strengthen your arms, glutes, and shoulders, too. Not to mention, your endurance. She recommends doing these exercises for a full minute and recovering for 20 seconds for three rounds. Repeat this workout two to three times per week for the best results.

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1 Tabletop sit-ups

This special twist on the classic crunch incorporates weight to ensure you're activating your rectus abdominis—the six-pack muscles that support the spine when you bend forward and back. This move gets your shoulders and arms working, too. You want to use a medium-heavy ball for this exercise, so you can move with control.

How to: Lie on your back with your legs in tabletop position, forming a 90-degree angle. Place a medicine ball on top of your knees and reach your hands overhead. Then, slowly roll your way up with each vertebra, engaging your core, to lift the ball off your legs and bring it behind your head.

2 Rotational side pass

Had a bad day at work? This move will help you get all of your aggression out. While this exercise strengthens the rotational movement of the core, Emory says it's your legs and glutes that drive the ball to the wall. Having a slight bend in your knees and pivoting with your back foot will help you build power from the ground up. Be sure to throw the ball at eye level, standing in front of a wall about two arms-distance away.

How to: Holding a medicine ball, stand perpendicular to a wall, about two arms-distance away, with your feet shoulder-distance apart. With a slight bend in your knees, throw the ball towards the wall, rotating your hips and pivoting your back leg towards the wall. Catch the ball as it bounces back to you.

3 Around the world

We know what you're thinking: What could be hard about throwing a ball on the ground? But trust us, keeping your arms extended throughout the entire movement will tire your arms and shoulders. Plus, anytime you carry something overhead, you're working your core. You want to choose a heavy ball for this exercise and catch it as it bounces back to you. Don't let it stay on the ground before picking it up.

How to: Hold a medicine ball overhead with your feet hip-distance apart. Keeping your arms extended, pivot your feet to your right side and slam the ball hard on the ground, catching it as it bounces back to you. Repeat from side to side.

4 Squat Thrusters

The beauty of a medicine ball squat thruster is that it forces you to get lower. Many people who do squats don't get low enough to get their hips parallel to the ground. This exercise will work your shoulders, too, as you hop back into a plank. Combined with the instability of the ball, your core will get its share of the load.

How to: Stand with a medicine ball between your feet, a bit wider than hip-distance apart and slightly turned out. Lower down into a squat, sending your hips back and down, to plant your hands firmly on top of the medicine ball. Jump your feet back into a plank position. Next, hop your feet forward to the outsides of the medicine ball and squat down to touch your fingers to the ground. Move as quickly as you can to get your heart rate up but don't sacrifice form.

5 Russian twists

One common mistake many people make with the Russian twist is that they overextend to their sides, failing to engage their obliques. Instead, Emory says, "Aim for the elbows as you twist." Pro tip: Don't hold your breath. Inhale in the center and exhale as you twist. Legs should remain still and your heels firm on the ground. As you progress and get stronger, you can lift your feet off the floor into tabletop position.

How to: Sit holding a medicine ball with your legs extended and a slight bend in your knees. Place your heels about two feet away from your butt, driving them on the ground to help stabilize you. Recline your back until you feel that your lower abs are engaged. Keep your back straight and don't let it round or curve. Then, engaging your oblique muscles twist to your right side. The movement should come from your ribs and not a swing in your arms.

6 Medicine Ball Slams

Talk about the perfect exercise that combines cardio and strength, this move will leave you completely breathless, but we guarantee they're a lot of fun. The trick here is to come up to your toes with the ball overhead, allowing your core to work against gravity.

How to: Stand with your feet shoulder-distance apart with the medicine ball overhead, arms fully extended. Come to your tippy toes and keep your head up as you forcefully slam the ball to the ground as hard as you can. You really want to hear it slam. Catch the ball as it bounces back to you.

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