Medicine Ball Leg Raises - Abs Exercise Guide with Photos
Medicine ball leg raises are the ideal exercise for anyone looking
for an intermediate and effective workout for their abdominal muscles.
This exercise helps build strength in the core and serves as a mild
aerobic workout. Medicine ball leg raises can help you tighten and
tone up the lower, middle and uppers abs. If you're looking for
a lean and sexy stomach, make sure to also implement cardio workouts
into your program to burn calories and eat a nutrient dense diet
to help lose body fat from around your midsection.
Exercise Instructions: Start off with
a very light medicine ball to get the technique of the movement
down. While Laying down on an exercise mat, securely hold
a medicine ball over your head and stretch out your arms and
legs. Crunch upwards keeping your arms straight and raise
your feet to your hands. Slowly place the medicine ball in
between your feet and lower your body into the starting position
while keeping your feet just off the ground and the medicine
ball between your feet. Crunch back up, raise your legs and
grab the medicine ball from your feet. Finally, lower your
legs and upper body to the starting position. This is a very
tough ab exercise, so make sure to start off very light and
focus on perfect form.
Muscles Targeted: The muscles that the medicine ball leg
raises primarily target are the muscles in the lower abdominal region.
However, the upper and middle muscles in the abdominal region are
also engaged when the body crunches together, as the legs and torso
move up towards the ceiling. This movement also works the lower
back and thighs as well. The weight from the medicine ball adds
resistance to this exercise, which not only builds strength in the
abdominal muscles, but also firms up the arms and shoulders while
holding the ball.
Why This Exercise is Important: The medicine ball leg raise
is an important exercise because it is a difficult exercise that
focuses on many different areas at once. This exercise can be performed
practically anywhere and is perfect for anyone looking for a great
home exercise for their abs. It's excellent for targeting the core
muscles and the upper body. Doing core exercises can help strengthen
the lower back and reduce pain in that area.
Things To Avoid: Using incorrect form for this exercise
should definitely be avoided. The participant's back must remain
straight, and the weight of the medicine ball should not be too
heavy. All movement and motion should be smooth and controlled,
with no quick, jerking, or swinging motions. Even raising and lowering
the legs should be slow and controlled. Failure to comply with these
recommendations can result in injury.
Reps and Sets: This exercise is not simple to execute so
closely watch your form and make sure your technique is spot on
so you can perform the movement correctly. Repetitions will vary
according to the fitness level of the individual. Someone starting
out with this exercise may want to try 4-6 strict reps for 1-2 sets.
Once you get to an advanced level, increase the reps to 15-20 with
3-4 total sets. Train your abs 2-3 times per week and allow at least
24 hours of rest between workouts.
Other Exercises To Use: There are many other abdominal exercises
that can be used in conjunction with medicine ball leg raises. Weighted
hand to leg AB crunches is a similar exercise that uses dumbbells
instead of a medicine ball, and works each side of the body separately
instead of simultaneously. Raised knee barbell crunches are another
exercise that works both the abdominal region and torso. While working
the main abdominal area, it is important to include the obliques
as well. Exercises such as barbell oblique side bends and oblique
twists can compliment most abdominal routines. View our extensive
database of exercise
guides for a comprehensive list of exercises that target the