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A medicine ball ab workout might just be the intense home or gym workout session you need. Medicine ball exercises are great alternatives to weighted exercises.

A medicine ball makes basic exercises more advanced, which helps if you need to increase the difficulty of your exercises. With that in mind, this list of medicine ball workouts will work great for beginners looking to simply burn some calories without too much intensity, and for more experienced exercisers who want to add some intensity to their workout.

Check out this list of ab exercises with a medicine ball and squeeze in a few of them today!

8 Medicine Ball Ab Workout Exercises | Crunch Those Abs

1. Russian Twist

Russian Twist | At Home Medicine Ball Ab Workout | Medicine ball exercises

Sit on the floor with your knees bent and then slowly lean back until your feet naturally lift off the ground. Keep your shoulders and knees in line with each other.

Then grab the medicine ball and turn your shoulders to the side, back to the middle, and then to the other side. Do 4 sets of 10-12 reps.

Tip: Don’t forget to twist your upper body! Don’t focus on the medicine ball touching the ground. Instead, make sure your shoulders are turning as far as they can.

2. Reverse Crunch with a Medicine Ball

Reverse Crunch with a Medicine Ball | At Home Medicine Ball Ab Workout

Lie down on your back with your knees bent and feet lifted up. Then place the medicine ball between your feet, or for beginners, place it between your knees.

Then drive your knees up towards your chest and then back down without your feet touching the floor. This simple exercise works your lower abs. Do 4 sets of 10-12 reps.

Tip: Keep crunching your lower abs while maintaining the curvature along your lower spine. Don’t forget to raise your glutes off the ground to really bring your knees close to your chest.

3. Medicine Ball Rotation V-Up

Medicine Ball Rotation V-Up | At Home Medicine Ball Ab Workout | ab exercises with a medicine ball

Sit on the floor with your knees straight and your feet lifted off the ground. Then take the medicine ball and hold it close to your chest.

Do a rep of a normal V-Up where you bring your knees and your chest towards each other. While in that position, bring the medicine ball around your thighs from one hand to the other.

Then push out your legs while bringing the medicine ball back to your chest. Do 4 sets of 10-12 reps.

Tip: If you’re getting tired and the ball is feeling heavier, you need to change to a lighter ball. This will keep the tension away from your arms and back to your abs, which is where it should be.

4. Straight Arm Crunch

Straight Arm Crunch | At Home Medicine Ball Ab Workout

Lie flat on your back with your knees bent, pointing towards the ceiling. Then grab the medicine ball and hold it above your head.

Bring your arms up a little to lift your shoulders and the rest of your upper body. Focus on contracting with your upper abs and pulling your upper body off the floor. Do 4 sets of 10-12 reps.

Tip: It’s important to avoid gathering momentum before a rep to keep the tension in your abs. Don’t swing your arms past your head. Drop the medicine ball if you start needing momentum.

5. Medicine Ball Pass Sit-Up

Medicine Ball Pass Sit-Up | At Home Medicine Ball Ab Workout

Usually, pass sit-ups are done with a partner but if you’re alone, you can still do this medicine ball ab workout exercise. Lie on your back with the medicine ball in both hands.

Then throw the ball up into the air once you’ve sat up. Throw it just a few inches into the air and catch it quickly. Then go back down to prepare for the next rep. Do 4 sets of 10-12 reps.

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Tip: This particular exercise will take some hand-eye coordination. For beginners, you can start with a tennis ball until you get used to the movement.

6. Medicine Ball Toe Touch

Medicine Ball Toe Touch | At Home Medicine Ball Ab Workout | medicine ball workouts for beginners

Start by lying on your back and lift your legs until they’re pointing towards the ceiling. Hold the ball in your hands with your arms above your head.

Then crunch up until the medicine ball touches your toes. Do 4 sets of 10-12 reps.

Tip: You don’t have to always touch your toes. You can end up touching just your feet or your ankles. This is okay as long as you’re contracting your abs and reaching up as high as you can.

7. Flutter Kick Figure 8

Flutter Kick Figure 8 | At Home Medicine Ball Ab Workout

Get into the same starting position as a V-up with your knees and shoulders in line with each other. Take the medicine ball and start doing bicycle kicks.

After every kick, bring the ball through your bent knee towards the other side. This will force you to drive your knees up and turn your shoulders side-to-side to keep your abs tensed. Do 4 sets of 10-12 reps.

Tip: Make sure to turn your shoulders as much as possible while transferring the medicine ball.

8. Side Wall Pass

Side Wall Pass | At Home Medicine Ball Ab Workout

Stand up with your legs apart just enough to give yourself a stable stance. Turn away from the wall with the ball in your hand.

Then quickly turn to the side to throw the ball against the wall with both of your hands. Do 4 sets of 10-12 reps.

Tip: Keep your arms straight and make sure to turn with your shoulders. Cranking your shoulders to the side will keep the rotation on your abs.

Download this infographic for later!

infographic | At Home Medicine Ball Ab Workout

Watch the demonstration of these medicine ball ab workout exercises on our YouTube channel V Shred!

You don’t have to do all eight of these medicine ball ab workout exercises in one day. Doing four or five of them will be enough.

Your medicine ball doesn’t have to be super heavy to do these exercises effectively. In fact, if you’re just starting out, a lighter medicine ball might be better.

You can work your way up to a heavier ball as you get stronger. Plus, it’s worth keeping in mind that these exercises are more about contracting than about how much weight you’re using.

If you use too much weight, you’re going to end up using your shoulders or your arms.

What medicine ball ab workout exercises do you want to add to this list? Drop them in the comments section below!

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