Military Fitness

Medicine ball drill guarantees a crispy core

By Bob Thomas

Aug 29, 2015

Left to right, 2nd Lt. Benjamin C. Tanner, a native of Palmetto, Fla., and an infantry officer with Company D, 3rd Battalion, 15th Infantry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, leads Company D soldiers, Pfc. Robert D. Johnson, an infantryman and a native of Pawnee, Okla., Pfc. Chad Michael, an infantryman and a native of Hoover, Ala., Pfc. Trey Martin, an infantryman and a native of Spokane, Wash., and Spc. Traccie D. Lutz, an infantryman and a native of Fayetteville, N.C., in weighted abdominal exercises, Nov. 18, in Fort Stewartâs newest gym, located in the 4th IBCT complex.

Here is an exercise that will fry your abs.

I strongly recommend using a Dynamax medicine ball because of the wider hand grip.

Pick a weighted ball according to your fitness level. A note on weight: Because of the angle that you go to in the up position, and the constant tension on the abs, start out on the light side.
Lie on the floor with the medicine ball directly above your eyes, elbows flexed.
Execute the situp, keeping your arms on the same plane as you started — your abs are pushing the weight up — but only go to about 45 degrees (do not let your trunk come to vertical since that will release the tension on the abs).
The medicine ball will stay in line with the eyes and acts as a weight on the end of a pole (your arms), increasing the tension.
Hold to a 1- or 2-count and return to the floor position. Your abs are resisting the weight. Control your down motion. Do not collapse.
Let your shoulders briefly touch the floor, and return to the up position.

Keep the reps low but as perfect as possible. Believe me, it won't take many.

Bob Thomas is director of the Navy Wellness Center in Pensacola, Florida. Email him at jomof14@cox.net.

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