A medicine ball is a great way to get you firing up your core. If you haven’t heard of a medicine ball, it’s just a weighted ball that is perfect for strength training—like core exercises.
A strong core is non-negotiable for runners. It’s the foundation of proper running form (and, therefore, performance), and strengthening the muscles around your midsection could help stave off sidelining injuries.
So having a few medicine ball core exercises in your routine is a great way to make sure you’re engaging your core and keeping your midsection strong.
“Having a strong core is essential for keeping your torso upright and stable while you go through the running cycle with your limbs,” Noam Tamir, C.S.C.S., CEO and owner of TS Fitness in New York City, tells Runner’s World. “It keeps your pelvis aligned and your body balanced throughout the run so the proper muscles are working and the run does not create too much impact on the joints.”
Time to bust out the planks, leg lifts, and crunches, right? Sure, those moves are effective, but if you’re looking for some variety and a new challenge, check out Tamir’s medicine ball abs workout. He manages to use the weight room staple as an ab roller, stability ball, and resistance tool in just five moves. This routine will fire up every muscle of your core while strengthening your upper body and testing your balance.
How to do it: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times.
Each move is demonstrated by Tamir in the video above so you can master the proper form. You will need a medicine ball. An exercise mat is optional.
Hollow-Body Pullover
Start in a hollow-body position lying faceup with legs straight, feet lifted a few inches off the ground, and toes pointed up, holding a medicine ball overhead with both hands. Engage your core—think belly button to spine—while pressing your lower back into the mat. Keeping arms straight, pull medicine ball forward to chest-level, pause, and then return to overhead position. Complete 12 reps.
Rollout
Place medicine ball on floor and, from a tall kneeling position, rest fingertips of both hands on top of it. Keeping your back flat, core engaged, and arms straight, lean forward at the knees and allow your hands and arms to roll over the medicine ball. Roll out only as far as you can without extending your lower back. Use your core to roll back up to a tall kneeling position. Complete 10 reps.
Spiderman High Plank
Start in a high plank position with shoulders over wrists, but instead of placing your hands on the floor, rest your palms on the medicine ball. Maintaining your balance, drive your left knee out toward your left elbow, then step it back to plank position. Immediately drive the right knee out toward right elbow, then quickly step it back into plank position. Continue to alternate, completing 10 reps per side.
Tall Kneeling Press Out
From a tall kneeling position, use both hands to hold a medicine against your chest. Keeping your back flat and core engaged, extend your arms to press the medicine ball out directly in front of you. Pause, and then draw the medicine ball back to your chest. Complete 12 reps.
Half-Kneeling Chop
Start in a half-kneeling position with knees bent at 90-degree angles, right foot in front. Holding a medicine ball above your right shoulder with both hands (arms straight), draw it diagonally down across your body to your left. Then, reverse the motion to return to the starting position. Complete 12 reps on each side.
