How to Do a Weighted Ball Toss for Abs

Weighted medicine balls come in many sizes and weights. For ab work, it is best to use 5 to 8 pounds. Performing the abs weighted ball-toss with a partner will add resistance to your crunches and build muscles in your arms.

Instructions

Difficulty: Moderate

1. Lie flat on a mat with your knees bent.
2. Hold the weighted ball with both hands above your head. Keep your elbows slightly bent, and keep a firm grip during each movement to avoid dropping the weighted ball.
3. Ask your partner to face you while standing two feet away.
4. Do a crunch and engage your abs with the weighted ball in front of your face. At the top of the crunch, toss the weighted ball to your partner.
5. Catch the weighted ball as your partner tosses it back to you. Then slowly release the crunch, one vertebra at a time from the base of your spine to your neck.
6. Repeat the abs weighted ball-toss 12 to 15 times. Repeat these sets two or three times per workout.
7. Add difficulty by changing from side to side. As you crunch, twist to the left and toss the weighted ball. Return to the mat and crunch, and then twist to the right and toss the weighted ball.