This archive report was first published on 23 September 2019.
Strengthening your core is essential for overall fitness, and it's never too late to start. According to trainer Paul Sklar, C.S.C.S., a strong, defined core can be achieved with a simple four-move medicine ball routine that takes just a few minutes to complete.
Published on September 23, 2019, this routine is great for beginners, men over 40, or anyone with mobility limitations. It requires only a medium-weight medicine ball and can be completed in a short amount of time.
The first move is a plank hold with a single arm reach. To perform this exercise correctly, focus on keeping your hips square to the ground, as advised by Ebenezer Samuel, C.S.C.S., fitness director at Men's Health. You'll need to flex your glutes and obliques on the 'working' side to make that happen.
As you transition into the second move—a kneeling medicine ball slam with a half-burpee—it's essential not to rush things. According to Samuel, 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, as advised by Samuel. 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, as recommended by Samuel. Don't just rotate the ball with your arms.
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.
