How To Do Medicine Ball Crunches Properly

The medicine ball crunches workout is an excellent pick when looking for incredible abs, and core workouts.

Interestingly, it’s one of the many medicine ball workouts that remain in the back seat when it is matters about exercising.

However, those who understand how powerful medicine balls are still hold tight to them. No matter how much you dislike ab exercises, using this exercise routine makes it more fun.

Your core muscles always engage whenever you need to maintain balance or stability.

And the good part, this workout is relatively easy to execute. As long as you have a mat and space, you have every reason to incorporate it into your workout routine.

This is how you do it.

  • Lie on your back while holding a medicine ball.
  • The knees should be slightly bent.
  • Keep a hip-width apart leg distance
  • Engage your abs, and extend your arms upwards
  • Breathe out.
  • Lift your head, neck, and shoulder blades off the mat to “crunch” up with your abs.
  • Breathe in.
  • Lower yourself back to the ground.
  • Do three sets of 10 reps each.

WHAT MUSCLES DO MEDICINE BALL CRUNCHES WORK?

Medicine ball crunches primarily engage your core during the workout to boost your power and speed. But, which muscles does it work?

ABDOMINAL MUSCLES

The abdominal muscle consists of four main muscles. They are, rectus abdominis, transversus abdominis, external obliques, and internal obliques.

These four muscles sit between your ribs and the pelvis found on the body’s front. The primary role of the four muscles is support.

In addition, the abdomen muscles control the pressure within the abdomen, allowing the organs to move and remain in position.

In medicine ball crunches, the rectus abdominis, in particular, is more active than the three other abdominal muscles.

It keeps the spine flexed and also aids in the stability of the trunk. Spinal flexion helps balance and keeps you in position against resistance when doing the exercise.

MULTIFIDUS MUSCLE

The multifidus muscle is part of the transversospinales muscle group, including the semispinalis and rotatores.

It plays a crucial role in keeping the lumbar spine stable. The multifidus muscle works together with transversus abdominis, and pelvic floor muscle to achieve this.

MEDICINE BALL CRUNCHES BENEFITS

By incorporating medicine ball crunches, you gain several things. Here they are.

A STRONGER CORE

You can move in any direction and maintain the correct balance, thanks to the stability provided by your core. It’s a fall-prevention tool and a body-supporting tool in one. As a result, your body benefits from having a well-developed core.

STABILITY AND BALANCE

A strong core means you have better balance and posture. The ripple effect is you perform many other tasks such as golfing and walking with a lot of ease.

SHOULDER ARM FLEXIBILITY

Your arms and shoulder become stronger with each session you take with medicine ball crunches. They also become more flexible.

ABS

Needless to say, the long, craved for abs finally show up. Why? Because this med ball workout mainly targets the abdominal muscles.

CONVENIENCE AND BETTER COORDINATION

You don’t require any special equipment to perform this exercise. A yoga mat and a med ball are enough.

Moreover, your focus improves due to the high level of coordination involved in the workout.

ALTERNATIVES TO MEDICINE BALL CRUNCHES

Several alternatives to medicine ball crunches exist, and they are equally simple to perform.

RUSSIAN TWIST

Inexperienced exercisers might begin by performing this twisting exercise with no weight to familiarize themselves with the motion.

  • Sit on the ground with your knees bent and your feet flat.
  • Recline your back to 45 degrees while holding the medicine ball in front of you. Advanced exercisers might raise their feet off the ground to increase the difficulty of their workouts.
  • Keeping the ball on the floor, twist your body rightward.
  • Remain focused on the ball
  • Shift your body to the left, keeping the ball lightly on the floor
  • Repeat one rep for each side of the body to twist once. Keep your lower body in a straight line during this exercise.

REVERSE CRUNCHES

The trick in this workout is the med ball weight, as it increases the difficulty of this motion. It is similar to a basic reverse crunch.

Lower abs activate by lowering and elevating your straightened legs.

  • Assume a prone position on the ground.
  • Keep your arms straight as you hold the medicine ball above your head.
  • Straighten your legs and look up at the ceiling.
  • Squeeze your glutes and lift your hips. Small, precise movements are recommended here.
  • For one count, hold the position for one second, then return to the beginning position.

BALL TOSS

For this workout, you need a partner if you want to feel like you’re playing with a ball as a kid once again.

Here’s how you do it.

  • Sit on the floor with your knees bent and your feet flat.
  • Adjust your position so that your lumbar spine is about midway between the floor and the upright position.
  • So you’re both either sitting or standing side by side, with your backs to each other.
  • Toss the medicine ball to your partner, then catch it.
  • Drop your back to the ground as you grab the ball and keep it in front of your chest as you do the catch.
  • While your partner throws the ball back to you, go back up and sit down. After that, your partner will sit up and return the ball to you with their back to the ground.

MEDICINE BALL CRUNCHES MISTAKES TO AVOID

While medicine ball crunches are easy to perform, avoid the following mistakes.

FIRM SHOULDERS

Ensure your shoulders are always relaxed, with your arms extended.

ARCH BACK

Make sure you don’t arch your lower back when you’re on the floor because it interferes with maintaining the correct form.

CONCLUSION

Medicine ball crunches may not be popular, but they are the unknown gateways to giving your body massive strength. Besides, the med ball does a lot of justice to your muscles. All you need is a mat and space to make the magic happen.