Med Ball Workout (5 MOVES TO A 6 PACK!)

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The medicine ball is still one of the best ab training tools you can use if you want to develop a razor sharp six pack. Why? Because in actuality, all the med ball is doing is providing you with a way to overload your ab exercises with weight. The convenience of the round ball allows you to hold onto it easily and even perform some explosive exercises that other weighted objects wouldn’t allow.

The first ab exercise you can do with a medicine ball is the weighted hollow rock. This ab movement is easy to perform by simply locking in your abs and preventing your torso from extending. Once you are locked in you can make the exercise harder by extending the medicine ball overhead.

The next exercise is the side slam. This is a more explosive exercise that can be used to get a six pack by providing you with a lot of overload on your rectus abdominis and your obliques. Work on performing all reps to failure on one side before moving onto the other side and doing the same there.

The three way slam is another great and explosive exercise for crushing your abs and core as well. A six pack is always going to look better when it is framed out by the obliques. This movement is going to do just that.

The three way v-up reach is a multi-part ab exercise the combines a regular ninety degree crunch. At one point the ball is used to weight your legs and make it more difficult for you to perform the crunch. At another point you are going to reach high towards your toes with it, in what is likely going to be the most difficult of the 3 parts of the movement.

The bottom line is the medicine ball is one of the most effective ab training pieces of equipment that you can use. It isn’t a gimmick. It is simply a tool that is weighted that allows you to more easily overload your abs. Doing the same ab exercises over and over and expecting a different result is not rational. Change it up and go back to using a weighted med ball and you will be surprised at what you are capable of in terms of developing a six pack.

For a complete program that helps you to build a ripped six pack while learning how to eat well on a get ripped nutrition plan, be sure to head to and get the ATHLEAN-X Training System.

For more videos on how to get six pack abs and ab exercises you can do at home with just a single piece of equipment, be sure to subscribe to our youtube channel here at

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