Try this incredible medicine ball ab workout with pumpkin for the belly, legs, glutes, arms, and back. Great training for ab and other muscle groups! 

During the autumn the days are getting shorter and there is a risk that we may fall into autumn apathy. But there is a solution for it! The Medicine ball ab workout can make you feel better physically and emotionally. 🙂

In addition, it can help to burn calories and lose weight.

If you don’t have a medicine ball you can use a pumpkin or a regular ball. 

Always remember to warm up at the beginning and stretch the muscles at the end of your training. 

In every exercise keep your belly muscle contracted to support your back and engage your abdominal muscles.

Also, take a few repetitions of every exercise.

But, consult your physician before starting any exercises to find out if you have any contraindications to exercise. Exercise according to your condition.

Enjoy the workout!

Great exercises in the standing position

Exercise 1 of medicine ball ab workout

Stand straight with your pumpkin or medicine ball.

Carry the pumpkin under your knees (make “horizontal eights” in the air with your pumpkin).

This exercise is great for the belly, arms, and legs.

Exercise 2 of medicine ball ab workout

Stand straight with the medicine ball or pumpkin in your hands and take a big step forward raising your arms at the same time.

Knees and hips should be bent at the right angle.

Keep your torso straight.

Keep the position for a few seconds and come back to the previous one.

Do a few repetitions for every side. Contract your belly muscles to keep your posture straight and to engage your abdomen.

In this exercise, apart from the abdomen, the muscles of the legs, glutes, shoulders, and arms are also working.

Exercise 3 of medicine ball ab workout

Standing position.

Take a big step to the side with the medicine ball.

Move the weight of your body from one leg to the other.

While training this exercise try to keep your body weight backward (your glutes, back, and thighs) to protect your knees.

During this exercise works also on the inner side of the thigh muscles and arms.

Great exercises in kneeling position

Exercise 4 of medicine ball ab workout

Straight kneeling. Hold your pumpkin in front of you.

Move the weight of the body from one side of the body to the other side with the pumpkin.

Twist the body with the ball to one side when you sit on the left glute and twist your body to the other side when you sit on the right glute.

This exercise is great for the side parts of your belly, legs, and arms.

Great exercises in sitting position

Exercise 5 of medicine ball ab workout

Sit cross-legged. Hold the pumpkin behind you.

Slowly lift and lower the pumpkin.

During this exercise works also the muscle of the arms, shoulders, and back.

Check out also great back workout.

Exercise 6 of medicine ball ab workout

Sit down with legs straightened in the knees.

Move the pumpkin under one leg and later under the other. 

Similarly, you can do the exercise with elevated legs. 

Place the pumpkin in front of you and move the legs from one side of the pumpkin to the other. 

Put the pumpkin between the thighs.

Flex and bend the knees. 

Great exercises in lying position

Exercise 7 of medicine ball ab workout

Lie on your back.

Place the pumpkin between your thighs and lift the legs up and down. 

These exercises are great for your abs and legs. 

To engage your belly, even more, straighten your legs in the air. However, if you feel discomfort or pain in your back during this exercise then come back to the previous version of the exercise.

As you can feel abdominal muscles are working intensively here.

Exercise 8 of medicine ball ab workout

Lie on your back. Move the pumpkin under your glutes. 

This exercise is also good for the glutes.

On the other hand, the pumpkin workout can bring a lot of joy for kids as well! So, if you are a mom, you can workout with your children!

Later, after a pumpkin workout, you can make delicious and healthy pumpkin cookies. 😋

You’ve already exercised not only ab muscles but also: arms, shoulders, thighs, glutes, and back. 

After that workout, you can feel better mentally and physically, so the autumn apathy is harmless. Those are some amazing exercises benefits!

How do you like the workout? 🤔

I hope you enjoyed the medicine ball ab workout. Check other fun exercises and get the free ebook below!

Polish post