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A beautiful belly in no time
Last reviewed: 04.07.2025
How to quickly pump up your abdominal muscles
In these days of phony infomercials, fat-burning hype, and fitness contraptions promising impossibly toned abs, there’s something so reassuring about a medicine ball. Its classic reputation makes us want to throw on our old sweats and get to work out with a satisfied sniffle. But vintage hasn’t stopped either. Leather has given way to vinyl. These days, medicine balls have a comfortable surface that’s easy to grip, and they come in a variety of shapes and sizes. (Medicine?! Maybe it needs a new name.)
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This article presents a modern workout routine that won’t take you long to complete. These exercises use the weight of a medicine ball to target the entire length of your abs, including the obliques on the sides—all those important muscles you use when you twist and turn. The exercises were developed by Jacqueline Wagner, a licensed strength and conditioning specialist based in New York City. The added weight of a medicine ball will make your workouts more intense than traditional abdominal exercises.
The ball should be light enough to allow you to perform the exercises without straining your back muscles. For abdominal exercises, a 4-kilogram medicine ball is ideal. Start with one round of exercises, and gradually work up to 3 sets of each round. Use slow, controlled movements when performing double crunches and reverse crunches.
- Double crunch for abdominal muscles
Starting position: Lying on your back, legs bent at the knees, feet on the floor. Hands on chest, ball clamped between knees.
Movement: As you exhale, lift your torso and press your knees to your chest. As you inhale, pick up the ball and bring it to your chest, then…
Finishing position: Return to the starting position. On the next repetition, squeeze the ball between your knees again, and so on constantly changing the position of the ball.
- Torso rotations in a sitting position
Starting position: Sit on the floor, back straight, but slightly tilted back, as in the top position when raising the torso in a sitting position. Legs bent at an angle of 90 degrees. Feet on the floor, distance between feet - 35-40 cm.
Movement: Hold the ball to your chest, twist your torso to the left and place the ball on the floor behind you. Twist your torso to the right, pick up the ball, twist to the left and place it behind you.
Finishing Position: Perform 8-12 reps twice, the second time starting with right turns; this counts as one set.
Tip: Keep your head in line with your body as you move. Perform the exercise at a fast pace.
- Reverse Abdominal Crunches with Knee Drops
Starting position: Lying on your back, hands on the floor along the body, legs bent at an angle of 90 degrees, feet off the floor. Squeeze the ball between your knees. Throughout the exercise, your lower back should be pressed to the floor.
Movement: Tighten your abdominal muscles and pull your knees toward your chest, then return to the starting position.
Finishing position: Bend your knees to the left side, then return to the starting position. On the next repetition, bend your knees to the right side. Alternate sides.