How To Do Medicine Ball Sit Ups Properly

Medicine ball sit ups are the only thing standing between you and the zeal to strength-train your abs.

They are an intense version of the typical abs exercise. The hardcore nature of the workout aids in building your internal and external oblique muscles faster and more effectively.

Adding medicine ball to the regular sit-ups makes this exercise a more difficult strength-training routine.

Using a medicine ball for sit ups is a great way to target your core. It also works the glutes and hamstrings – in the lower body – when done correctly.

Speaking of proper form, how do you achieve it without forgetting this exercise is complex?

  • Lie down with your knees bent at 90 degrees on a mat with your feet flat on the floor while holding a medicine ball.
  • Squeezing it as hard as possible.
  • A neutral spine and pelvis position is ideal.
  • You should have your shoulders down while keeping your hips slightly in in this position. Focus on your center of gravity.
  • Hold your chin in place as if holding an egg under the lower lip for the entire movement.
  • Using this as a starting point, perform as many repetitions as possible.
  • Start by clenching your abs and slowly lifting up the medicine ball.
  • Hold the position for a few seconds before returning to starting position. Pause at the peak of the movement.
  • Slowly lower yourself back to the starting position while keeping your abs in a tight position.
  • Do this as many times as you want to.

WHAT MUSCLES DO MEDICINE BALL SIT UPS WORK?

While medicine ball sit ups are daunting, they primarily work three major muscles. They include:

ABDOMINAL MUSCLES

The biggest target of this hardcore exercise is your abdominal muscles. In total, four muscles make up the abdominal muscle.

They are rectus abdominis, transversus abdominis, external obliques, and internal obliques. The four skeletal muscles’ principal function is to support the body’s weight.

Therefore, they shoulder all the resistance exerted by the medicine ball workout.

GLUTES

Med ball sit up are demanding and intense; therefore, they rely on bodyweight to add to tone, and strengthen your abs.

In general, glutes are crucial in shouldering this weight, which makes the whole workout challenging. In addition, they enable you to rotate and extend the thigh outward at the hip joint.

They also help thigh abduction and adduction.

HAMSTRINGS

These muscles enable you to bend the joint and increase the range of motion at the hip joint.

MEDICINE BALL SIT UPS BENEFITS

The following benefits are significant reasons you should add medicine ball sit ups to your workout routine.

A STRONGER CORE

Sit-ups using a medicine ball can help you build a stronger core. They are an effective ab exercise for accomplishing your fitness goals, no matter your primary motive.

Moreover, a strong core means more muscular endurance and increased sporting performance. Also, you improve your general posture.

DYNAMISM

If you don’t have access to a medicine ball, you can use any available weights, such as kettlebells, dumbbells, barbell plates or dumbbells.

ENHANCING PHYSICAL FITNESS

As earlier stated, medicine ball sit ups are complex. However, mastering the correct form enables you to do other variations with more benefits effortlessly.

ALTERNATIVES TO MEDICINE BALL SIT UPS

After mastering the correct medicine ball sit ups technique, try the following variations.

CLASSIC SIT-UP WITH THE MEDICINE BALL

You use a medicine ball to increase resistance to the upper body on this one. Follow these steps to hack it.

  • Kneel on the floor with your back against a mat.
  • Place your limbs firmly on the ground. The medicine ball should be held between your hands at your chest, and your arms should be straight.
  • Push the medicine ball straight up while lifting your head, neck, and shoulders off the surface.
  • As you ascend, contract your abdominal muscles towards your back and exhale.
  • Throughout the action, keep your arms extended so that they’re near your ears and the ball is extended just above your crown of your head when you reach the peak.
  • Once you’ve completed one repetition, return to your starting location.

STRAIGHT-LEG CRUNCH

In this exercise, you perform a crunch instead of a sit up. In contrast to crunches, which focus solely on the abdominal muscles, sit ups engage stabilizing muscles in the neck, thighs, and hip flexors.

  • Hold a medicine ball between your hands while lying on your back on a mat.
  • Extend your arms over your head to hold the ball.
  • Raise both legs
  • Maintain a straight line with your feet flexed while pressing them together.
  • Raise and drop your shoulders off the floor while keeping your arms outstretched and grasping the ball.
  • As you push yourself up, allow the ball to tap your ankles or toes.

PARTNER PASS SIT-UPS

Before you start, know it is fun because you share the energy with someone else.

  • Place your feet about 12 inches apart on the floor and face your partner.
  • Bend your knees as one of you holds the medicine ball.
  • The partner holding the ball lowers themselves to the ground, bringing the ball behind the head and tapping it on the ground.
  • They then throw it to the companion while standing.
  • The partner catches the ball and drops to the mat, allowing the ball to tap to the floor above their head.
  • Stands and toss the ball to the other partner.

MEDICINE BALL SIT UPS MISTAKES TO AVOID

Although medicine ball sit ups have plausible benefits, they also have a downside that you should avoid.

WEIGHT

Too much weight erodes all the gains you get from the workout due to hardcore medicine ball sit ups. It exposes you to injury.

LOWER BACK INJURY

If you experience any lower back pain, keep off med ball sit ups because they aggravate the problem.

CONCLUSION

It is no secret that this workout is intense. However, it also gives you far-reaching benefits only if you do it correctly. So, let your focus be on mastering the technique.