How A Six-Pound Med Ball Can Help You Build a Six-Pack

Dec 12 / Build Muscle

Think you can’t build a six-pack with just 6 pounds? Then grab a medicine ball and give the med-ball knee drive a shot.Any time you rotate your torso, your core muscles need to work together. Adding a medicine ball—even a light one—to the movement challenges your midsection even more because the ball has momentum, says David Jack, creator of the musclemorphosis.com.  During the med-ball knee drive, you have to forcefully contract your core three separate times, says Jack: to get the ball moving, to stop its momentum, and to quickly change its direction. And while the weight is light, you on...

Think you can’t build a six-pack with just 6 pounds? Then grab a medicine ball and give the med-ball knee drive a shot.

Any time you rotate your torso, your core muscles need to work together. Adding a medicine ball—even a light one—to the movement challenges your midsection even more because the ball has momentum, says David Jack, creator of the musclemorphosis.com

During the med-ball knee drive, you have to forcefully contract your core three separate times, says Jack: to get the ball moving, to stop its momentum, and to quickly change its direction. 

And while the weight is light, you only need a few pounds to create enough inertia to challenge your muscles. 

“If you grab one that’s too heavy, you won’t be able to change directions as well because the ball will carry too much force,” explains Jack. “Instead of reaching for more weight, try making your movements faster and more explosive.”  

Watch the video above to learn how to perform the medicine-ball knee drive with perfect form.