Here is an AB workout which includes three moves that can be done with just body weight, a dumbbell or any weighted item.  The key to great ABS is effective workouts, nutrition and sleep.  You can never out train a bad diet so healthy eating is key!  Try my Five Dairy Free Smoothie recipes as well as some of our clean recipes here.


Medicine Ball AB Workout Video

NOT recommended for pregnant women or anyone with diastasis recti (abdominal separation).  Grab your water bottle, a sweat towel and your beautiful body and let’s get started.

ab-workout-fitness-medicine-ball

Trainer Trina’s Tips

  • Always WARM UP first and foam roll if possible *Goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
  • Listen to your body, complete full range of motion
  • Never work through pain, progression is the goal
  • Don’t sacrifice form for speed
  • Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
  • Schedule your workouts as an appointment in your calendar
  • Rest days are important and stretching is a MUST

AB Workout Move #1: Lower AB Leg Lift

  • Lie face up on a mat with legs extended (if your hamstrings are tight, bend the knees)
  • You should NOT have any pain in the back
  • Legs together, feet flexed, arms bent overhead
  • Take a big inhale.  As you exhale, lift the legs up and press the arms towards the feet in a tricep press
  • Focus on engaging the low ABS, pause and return back to the start position
  • More Progressed:  slightly lift the shoulders off the ground and add a medicine ball.  Be careful not to rock or use momentum.

AB Workout Move #2: Russian Twist

  • Sit on a mat with your knees bent in front of you *find your comfort spot with your pelvis and tailbone
  • TIP:  roll up a mat, towel or place a small ball under your tailbone for comfort
  • Lean slightly back without rounding your spine *keep your back straight
  • Place your arms in front, level with the bottom of your rib cage
  • Inhale and exhale to feel the natural engagement of the abdominals
  • Draw your navel to your spine and twist slowly to the left and then repeat on the right which equals one rep
  • TIP:  This movement is small, think of rotating from the ribs and not swinging the arms.   Focus on breathing through the centre of the body and relax those hip flexors

AB Workout Move #3: Seated Medicine Ball AB Press

  • Sit on a mat with your knees bent in front of you *find your comfort spot with your pelvis and tailbone
  • TIP:  roll up a mat, towel or place a small ball under your tailbone for comfort
  • Lean slightly back without rounding your spine *keep your back straight
  • Place your arms in front, level with the bottom of your rib cage
  • Inhale and exhale to feel the natural engagement of the abdominals
  • Press the arms up into a shoulder press and return to the start position
  • TIP:  If you perform a medicine ball throw, be sure to keep your hands up in order to avoid hitting your face

Finish off with Foam rolling and stretching

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