It’s often said that abs are made in the kitchen, but if you truly want a strong, defined core, you still need to put in the work. This simple four-move medicine ball routine from trainer Paul Sklar, C.S.C.S., takes just a few minutes, requires only a medium-weight medicine ball, and is great for beginners, men over 40, or anyone with mobility limitations.
For the first move, a plank hold with a single arm reach, you’ll want to focus on keeping your hips square to the ground, says Men’s Health fitness director Ebenezer Samuel, C.S.C.S. “You’ll need to flex your glutes and obliques on the “working” side to make that happen,” he adds.
As you transition into the second move—a kneeling medicine ball slam with a half-burpee—it’s important not to rush things, Samuel says. This isn’t a race. “When you hop back to plank position, settle into it for a second so you have to squeeze your core.”
For the third move, a straightforward kneeling medicine ball slam, focus on trying to make a hole in the ground with each slam, Samuel advises. “Be powerful. But don’t arch your back.”
Finally, for the fourth exercise—a Russian twist—make sure to rotate your torso, trying to turn your shoulders to each side, Samuel says. Don’t just rotate the ball with your arms.
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Let’s go! Smash it this weekend with this core shredder series🤟🏼 10 reps of everything, 30 sec rest, repeat 5-10x #paulsklarxfit365 #paulsklarxfit #shred #functionaltraining #functionalfitness #getlean Program available in bio link👈 Inspiration from @sandysklarxfit Shorts @trainhylete 🎼 Tornado
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Sklar recommends 10 reps of every move with a 30 second rest in between. Aim for between five and ten sets, according to your fitness level.
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