Medicine Ball Sit Ups

The Medicine Ball is one of the oldest fitness devices, having been used three thousand years ago in Persian by wrestlers getting competition ready, as well as being used by the Greeks to build strength and rehab muscles. Furthermore, Medicine Balls have been used by boxers for years to build core strength and to enhance their ability to take a punch. In the last decade they have moved out of the boxing ring and into mainstream commercial gyms and home gyms, where they are used for full body and stomach fat workout. They are also used in sports medicine clinics to rehab muscles, just like the Greeks did back in the day.

Medicine Balls usually look a lot like a basketball, but while basketballs, and most other balls for that matter, are full of air, Medicine Balls are covered with vinyl or leather and are filled with sand or steel shot. They can weight anywhere from 2 to 25 pounds, so you can increase the weighted resistance you’re using as your workout progresses. So what about Medicine Ball Sit Ups? They are really easy to do, and there are lots of variations to choose from.

A set of basic Medicine Ball Sit Ups requires two things: a mat, which is optional, and of course the medicine ball. Once you choose the weight you’re going to use, most experts suggest going with a two or four pound ball to start with, lay down on the mat, or the floor, with the medicine ball clasped in both hands. Now you’re ready to get started by pushing the ball smoothly up toward the ceiling, making sure you engage your core muscles and don’t strain your neck. Stop once there’s 12 inches between you and the floor. Hold that position, then slowly roll down and lay on the floor. You are then free to do more Medicine Ball Sit Ups.

You can also do this exercise with a partner. Get into the starting position, with bent knees and feet flat on the ground. Your partner should be standing by your feet. Hold the ball in both hands as you roll upward, pushing your back into the floor. But while you’re curling up, toss the ball to your partner and hold the contraction in your core, as your partner tosses the ball back to you. After you make the catch, roll back down to the starting position.

When doing basic Medicine Ball Sit Ups to reduce stomach fat and increase core tone and strength, most experts often suggest starting slow, meaning that you do up to ten reps per set.