Home Medicine Ball Ab Workout – 5 Exercises for Six Pack Abs


If you have been looking for a great stomach toning workout that you can do at home, then this ab workout is going to be perfect for you! I’m going to take you through one of my favorite medicine ball workouts that targets your abs and core with 5 different toning exercises that will make your tummy burn. All you need is a basic medicine ball and make sure to choose a weight that is comfortable for you. This workout really hits the abs but also works all the muscles that make up your overall core. Having a strong core is extremely important for performing functional movements every day. The exercises that I’m going to cover in this ab workout include wood choppers, overhead ball slams (aka: over the rainbow), crunches, side to side oblique twists and figure 8’s. Before starting this workout, you should always warm-up for 5-10 minutes to make sure your muscles are warm and ready to go!

Home Medicine Ball Ab Workout – Exercise #1

Exercise: Wood Choppers

Reps: 15

Workout Advice: This exercise is excellent for targeting your abdominals and obliques. To begin, bring the medicine ball down to your foot and then lift the ball up directly over your head to the opposite side while twisting you entire body. Make sure to really tighten up your stomach and flex your abs during the movement so you can place maximum tension on your core muscles. Perform 15 reps on one side and then switch over to the other side for another 15 reps.



Home Medicine Ball Ab Workout – Exercise #2

Exercise: Overhead Ball Slams (Over The Rainbow)

Reps: 15

Workout Advice: This is the perfect exercise for working your abs and getting a little tension and stress out by slamming the ball hard onto the ground. If you don’t have an area inside your house where you can slam the medicine ball, you can do these in your backyard or your garage. Start by holding the ball above your head and slam the ball down to the ground by twisting your upper body. The key is to use your entire upper body and not just your arms when slamming the ball down. Throw the ball down to one side and then grab the ball as it bounces back up and go over to the other side and do the same thing. Always keep your arms high above your head when doing this exercise to maximize the tension on your abs and core.



Home Medicine Ball Ab Workout – Exercise #3

Exercise: Crunches

Reps: 15

Workout Advice: Medicine ball crunches are one of the best exercises to really isolate your stomach and target your abdominals. Adding additional resistance to your ab exercises, like we are doing here, can really benefit you by building a lot of strength and stability in your core. Lay down on the ground and fully extend your arms while holding the medicine ball behind your head, just above the ground. Crunch forward and feel like you’re pushing your abs into the floor and really feel that squeeze. I don’t want you throwing your upper body up too fast in a jerky motion. Always use a slow and controlled tempo so you can make a mind muscle connection and really target your abdominals.



 Home Medicine Ball Ab Workout – Exercise #4

Exercise: Side to Side Oblique Twists

Reps: 15

Workout Advice: This is a perfect exercise that works your obliques (love handles) and overall core. It also works your balance and coordination. For the beginners, you can place your heels on the floor to make the exercise a little easier. Sit on your butt and bring your feet up while holding the medicine ball out in front of you. Lean back a little and twist your body from side to side while touching the ball to the floor on each side. This is a very challenging exercise so try to get 15 full reps and if it gets too hard, place your feet on the ground and finish the set.




Home Medicine Ball Ab Workout – Exercise #5

Exercise: Figure 8’s

Reps: 15

Workout Advice: These are called figure 8s because you will be making the infinity movement by swinging the medicine ball all the way around your body from above your head to all the way down below your knees. You want to avoid rocking your whole body during the exercise. Place your feet firmly on the ground and try to twist your abs around so you can really target your stomach and overall core. Keep your abs and stomach tight and flexed during the entire exercise and perform 15 reps.





If you want to learn more great ideas for home workouts and exercises, make sure to check out my Home Bodyweight Workout and my Full Body Home Workout which covers different muscle toning exercises that target your entire body!

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About Author

Laura London

Laura London is a certified fitness and holistic nutrition coach whose mission is to help women get in the best shape of their lives and be the best they can be at any age. She became a nationally certified personal trainer with NSCA and one of the few chosen worldwide to be in the premier class of JNL Fusion Method VIP Celebrity Trainers. See my profile page for more information!

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