Men’s Health/Eric Rosati

We have plenty of tricks to squeeze in a quick workout in when you don’t have any equipment, but when you want to make the most out of your effort, reach for one of the most effective, versatile implements in the gym: the medicine ball.

Trainer Charlee Atkins, C.S.C.S., loves to use medicine balls in her programming, particularly when it comes time to focus on the core.

“Medicine balls are a great piece of equipment you can add to basically just about any exercise and train with them to add speed, endurance, or power to any of your workouts,” says Atkins. “In the abs-specific arena, they’re a great way to add some variety to your exercises to help you get stronger.” Your abs will grow even more after you bring the med ball into play, too, since you’ll be putting more stress on the muscles with the added load.

Just be sure that your core is prepared to take on the extra poundage if you’ve only been working out with your body weight. “When it comes to adding equipment into your routines, make sure you build up the strength and stability to complete the baseline exercise before adding in progressions,” Atkins advises. “In these exercises specifically, you want to make sure can complete a plank for at least 45 seconds, a V-up with ease, as well as having good mobility throughout you thoracic region.”

To perform Atkins’ med ball circuit, you’ll need a medicine ball (of course) and a mat to keep your tailbone off the floor. Check out this option from Cap Barbell if you don’t have one rolling around your house for home sessions.

Perform each exercise nonstop for 30 seconds, with little to no rest between each. Try to keep moving for the full 4 minutes.

For an extra challenge, complete the circuit twice (with as little rest as possible) for an 8-minute ab blast. Once you get even stronger, Atkins suggests bumping up the time to 50 to 60 seconds per move for an even tougher session.

Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move.

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