A strong core is much more than just a six-pack — it's the stabilizing center of your body . It provides control , protects your spine , improves your posture, and is the foundation for virtually every athletic movement. This week's workout is all about strength, control, and stability — and all with just one tool: the medicine ball .
Whether for your functional training, as a supplement to strength training or for injury prevention – this 30-minute workout will make you sweat, challenge your deep muscles and train your body awareness.
Why a core & stability workout with the medicine ball?
The medicine ball is a simple yet extremely versatile training tool . Depending on its weight and design (classic, with handles, slam- capable), it can be used for both static and dynamic exercises.
Advantages at a glance:
- Activates the entire core – abdominals, lower back , lateral trunk muscles
- Promotes stability , coordination and movement awareness
- Improves balance and posture
- Supports force transfer to other training forms
- Ideal for functional training, rehabilitation, sports preparation
In this workout, we use the medicine ball for both controlled movements and explosive stimuli – for effective whole -body stability training.
What you need
- 1 medicine ball (between 3 –6 kg – depending on training level)
- Mat or non-slip surface
- Stable wall or partner (for optional exercises)
- Towel & Water
Pay attention to clean technique, stable posture and active core in every exercise.
Structure of the workout
Duration : approx. 30 minutes
Structure:
- 5-minute warm-up
- 6 Core & Stability Interval Exercises (3 Rounds)
- 5 minute cooldown & stretch
Interval mode:
- 40 seconds of exercise
- 20 second break
- 60 seconds break after each round
1. Warm-up (5 minutes)
Prepare your body for stability work and core tension:
- Arm circles + shoulder mobilization – 1 min.
- Knee lift while standing + upper body rotation with ball – 1 min.
- Bodyweight squats with core activation ( hands on stomach) – 1 min.
- Cat-Cow & Bird-Dog (on the mat) – 2 min.
Now your core is awake – let’s go ' s!
2. Main part: The 6 best exercises with the medicine ball
Exercise 1: Russian Twist with Medicine Ball
Target : lateral trunk muscles, core coordination
Execution :
- Sit on the mat with your feet slightly raised
- Hold the ball in front of your chest, slowly rotate your upper body from side to side
- Optional : Tap the ball on the ground
Tip : Slowly and controlled – do not rock or turn suddenly.
Exercise 2: Plank Roll-Out with Medicine Ball
Target : Abdomen, shoulders, core stability
Execution :
- Come into the forearm plank, place both elbows on the ball
- Roll the ball slowly forward – stomach remains firm
- Pull it back in a controlled manner
Tip : Only roll as far as you can maintain tension in your stomach.
Exercise 3: Medicine ball slam (if ball is suitable)
Goal : Core, explosiveness , whole body coordination
Execution :
- Stand with your feet hip-width apart, ball over your head
- With full force: slam the ball onto the ground in front of the body “
- Pick up the ball again, repeat
Tip : Focus on controlled movement after the slam – don’t drop.
Exercise 4: Wall Sit + Overhead Hold
Target : Thighs, core, shoulder stability
Execution :
- Go into the wall squat ( back against the wall)
- Hold the medicine ball stretched over your head
- Hold position for the entire interval time
Tip : Back stays completely against the wall, stomach is active!
Exercise 5: Diagonal Lunge with Rotation
Target : Legs, torso, rotational strength
Execution :
- Take a diagonal lunge backwards
- Ball in front of the chest, rotate to the front side
- Back to the middle, change sides
Tip : The ball stays close to the body , no " swinging" movement “ .
Exercise 6: Dead Bug with Medicine Ball
Target : abdominal muscles, coordination, core tension
Execution :
- Lie on your back, clamp the ball between your hands and knees
- Stretch right leg + left arm, ball remains fixed
- Back , then other side
Tip : Keep your back flat on the mat – no arching!
Sentence structure & pauses
- 3 rounds of 6 exercises
- Each exercise: 40 seconds
- Pause: 20 seconds
- After each round: 1 minute break
Total duration : approx. 20 minutes
3. Cooldown & Stretching (5 minutes)
Relax your body – especially your core and shoulders will appreciate the relaxation:
- Child ' s pose + arm release – 1 min.
- Standing lateral torso stretch – 1 min.
- Cobra stretch (for stomach & hips) – 1 min.
- Front thigh stretch – 1 min.
- Neck and shoulder stretch – 1 min.
Conclusion: More than just abdominal training
This workout demonstrates what core training truly means: strength, stability , control, and full -body tension. With the medicine ball, you bring dynamism, variation, and targeted stimulation to your workout —ideal for...
- better posture
- more strength in everyday movements
- athletic performance improvement
- Injury prevention
Whether in the home gym or studio – 30 minutes is enough to strengthen your body from the inside out .
Tip : Repeat this workout 1-2 times per week. Vary the ball weight or increase the interval (e.g., B. 45/15 seconds) to make progress.
