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Weighted Ball Ab Exercises for Getting Abs FAST

Weighted ab ball exercies for getting 6 pack abs

Even if you aren’t just starting out with weighted ball ab exercises, you may try one of the exercises listed below. Your core training will benefit greatly from this seemingly innocuous addition. Don’t use heavy balls that you can’t handle before warming up. As a result, training with cold muscles might cause major harm to your lower back. This may have peaked your interest and you want to give some of these effective medicine ball exercises a go.

Buy a Weighted Ball for a Killer Ab Workout

Weighted Ball Ab Exercises balls are commonly known for excellent strengthening muscles, extending tendons, and improving one’s balance.

Amazon basics weighted ball

Amazon Basics Medicine Ball for Workouts Exercise Balance Training.

Additionally, these seats may be utilized to assist correct your back in the workplace. If the medicine ball is too heavy, you’ll lose control of the movement, as well as precision and range of motion. Speed and explosiveness are the desired outcomes. Medicine balls weighing 4-8 pounds are ideal for this kind of exercise. You should use a 55-centimeter ball if you are between 5’1″ and 5’7″ (170 cm) tall. Try a 65-centimeter ball if you’re between 5’8″ (173 cm) and 6’1″ (185 cm). Try a 75-centimeter ball if you’re 6’2″ (188 cm) or taller. Air pressure is an important consideration as well.

  • 10-pound weighted medicine ball that may be used for a variety of exercises targeting the upper, lower, and whole body
  • Strong, firm rubber structure bounces off hard surfaces to help build core strength, balance, and coordination.
  • Weighted ball is ready to use straight out of the box with a lightly textured surface.
  • Dimensions: 9.3 × 9.3 inches

Medicine/Weighted Ball Ab Exercises for Core Strength

According to prosourcefit, adding Weighted Ball Ab Exercises quickly transforms it from a beginning or intermediate exercise into an expert one. If you’d rather not lie flat, just raise your arms and legs a few inches off the ground instead of reclining on your back.

Weighted Ball Ab Exercise #1: Squats & Squeezes

  • Place your back against a wall with your hips and shoulders squared. Hold for 15 to 60 seconds.
  • Hold the medicine ball either over your head or straight in front of you with your arms forward if you want an arm exercise as well.
  • After sliding down to a 90-degree angle, return to the starting position by raising your knees back up.
  • When you’re done with the 15th squat, position the medicine ball just over your knees and hold it there for 15 to 60 seconds, depending on your fitness level.

Weighted Ball Ab Exercise #2: V-Ups

weighted ball exercise v ups
from menshealth.com
  • 3 sets of 15
  • Your legs should be fully stretched while you lay flat on your back.
  • With both hands on the medicine ball, raise your arms upward.
  • Lift your hands and feet at the same time, forming a V with your body.
  • Return your arms and legs to the floor slowly.

Weighted Ball Ab Exercise #3: Medicine Ball Presses

  • 3 sets of 15
  • This position requires you to lie down in a prone position with your knees bent and your feet on the floor.
  • Hold a medicine ball in front of your chest with your arms outstretched. Do a sit-up by raising your torso to a sitting posture.
  • Make sure the medicine ball is positioned above your head.
  • Return to your original position.
  • Flutter kicks, done with your legs extended instead of bent, are an excellent way to round up your abs exercise.

Weighted Ball Ab Exercise #4: Medicine Ball Chop Swings

weighted ball exercise ball chops
from silversneakers.com
  • There are three sets of 15 for each side.
  • Hold the medicine ball in your right shoulder while standing with your feet hip-width apart.
  • A 180-degree turn is as simple as twisting your body left.
  • Plunge towards the ground in the same direction you are turning while swinging or “chopping” the medicine ball downwards.
  • In the same way that you brought the ball up in the first place, bring it back down in the opposite direction.

Weighted Ball Ab Exercise #5: Squat and Toss

  • 3 sets of 15
  • A medicine ball should be held at your chest with your feet approximately shoulder-width apart.
  • Squat down and raise your legs as high as you can.
  • Throw the medicine ball straight up in the air and grab it as soon as you’re standing.
  • Re-inflate the ball and repeat.

Weighted Ball Ab Exercise #6: Rock and Roll Ups

rock and rollups with weighted ab ball
from oxygenmag.com
  • 3 sets of 15
  • With the knees flexed and the feet flat on the floor, lie down on the floor. Your arms should be completely extended while you hold the medicine ball.
  • Make a fist and put your hands to the area between your legs. Assume a squat position by pulling your body upwards. Then, straighten your spine. Go back to the starting position and repeat the squat.

Weighted Ball Ab Exercise #7: Ball Flies

  • 3 sets of 15
  • On a stability ball, place your neck and shoulders on the middle of the ball, with your legs bent at a 90-degree angle.
  • Holding a medicine ball in each hand, reach towards the ceiling with your arms.
  • Slowly drop the ball till your left arm is parallel to the floor after shifting the ball to your left hand.
  • Once you’ve shifted the ball to the right hand, bring it back to the center, and then do the same on the other side.
  • With your arms straight, drop it behind your head flat to the ground and pull it back up over your chest if you want an additional action.

Weighted Ball Ab Exercise #8: Medicine Ball Boat Balance

  • Sets of 3
  • You’ll need to sit on a yoga mat and then pick up the medicine ball.
  • Lift your feet off the ground while keeping your knees bent.
  • Place the medicine ball on your shins and bend slightly backwards while keeping the ball in place.
  • Hold for 30 to 60 seconds with your arms out in front of you.
  • You’ll need to include a wide range of exercises into your workouts in order to build all of your core muscles. Medicine balls are a terrific way to strengthen your core. By adjusting the weights, you can simply alter the intensity, but the design of the weights also allows for a wide range of movement and no attachments.

Weighted Ball Ab Exercise #9: Plank with a Medicine/ Weighted Ball

Weighted Ball Ab Exercises may be done in two ways. Place the ball beneath your feet or hold it in this position, and your core muscles have to work harder than usual in order to maintain your balance. This is the next stage if you can maintain a conventional plank posture for many minutes.

Weighted Ball Ab Exercise #10: Med Ball Toe Stroke

This workout is ideal if you want to target your upper abdominal. To prevent the use of momentum, keep your legs and arms erect and straight throughout the exercise.

Weighted Ball Ab Exercise #11: Med Ball Russian Twist

One of my go-to workouts for toning my obliques and abs is the Russian twist. Despite the fact that it’s a challenge to do it right. It’s much more difficult if you’re using a med ball. So, if you can do at least 25-30 clean normal Russian twists, then this practice is for you.

Weighted Ball Ab Exercise #12: Med Ball Crunch

Traditional techniques, especially when performed at high repetitions, no longer seem to be working for trainers who prefer crunches with a medical ball.

  • Increase Your Ability to Lose Weight Around Your Middle

Those who have been working out for some time might benefit from this set. For each of the five rounds, you must complete three sets of three different exercises, each lasting 20 seconds. It’s roughly 10 minutes long. There are several abdominal and love handle-toning ball routines included.

  • More than 400 abs ablaze

Despite the fact that it is taught by a woman, it is a potent exercise for males to burn abdominal fat, as well. Prepare yourself for the fact that it will be difficult to complete.

What are Some Benefits of Using a Medicine/Weighted Ball?

If you’re a complete novice, I don’t recommend using it since it makes it difficult to do the moves properly. Begin with simple activities like crunches and mountain climbers. As your stomach becomes stronger, you may increase the difficulty by using light med balls. Traditional workouts like crunches may benefit from the addition of resistance. To maximize muscular growth and strength development, you should push your muscles to their limits.

In addition, ab workouts using a medicine ball help you maintain your balance by engaging additional muscles. And since you have to grip the ball, your shoulders, arms, hands, and back are all growing stronger as a result of this.

The best approach to keep your abs workout fresh and interesting is to use a variety of exercises (abs exercises in standing positions.)

They may be purchased in a variety of sizes and are available in a wide range of colors and patterns for both men and women. They are ideal for training at home.


It’s a common goal for us all to feel fantastic, remain healthy, and grow muscle while maintaining a healthy weight. Most of us are also concerned with maintaining a healthy weight. To evaluate whether they’re making progress, people who are trying to lose weight and get in shape sometimes check their tummies. It’s only natural that the desirable abs are the focal point of the body.

That six-pack so becomes an important goal to achieve, which is why we included these weighted ball ab exercises. If you’re trying to lose weight, don’t worry about completing numerous sets of abdominal exercises; these weighted ball abs workouts are far more effective. It’s long been established that “spot reduction” is a fiction, so working a specific area of your body hard at the gym doesn’t guarantee fat will be lost and your appearance will improve.

It’s impossible for such to happen. However, the way you appear and how thin you become will be determined by your entire dietary consumption.

Mike Horton (head of Weighted Living)

by Mike Horton

Mike is one of the lead editors at Weighted Living and the author of this article. He's become fascinated with weighted products (a bit too much we think) and loves to see all the different ways they can improve our loves. He's written quite a few weighted product guides as well.

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