Welcome to day eighteen in the 30 Abs Exercises In 30 Days Series of articles.

If you’re interested in getting a flat stomach then this is a series you will want to bookmark right now! You might even want to subscribe by RSS or email at the right of the page.

If you’re at all like me you get bored doing the same old abs exercises, if you get to them at all. For the next 30 days I’m going to give you a new abdominal exercise along with instructions on how to correctly perform the exercise!

Abs Exercise #18: The Hammer Toss

The hammer toss is exercise 8 of the gold medal abs workout. The gold medal abs are a series of ab workouts developed by Olympic trainers. This exercise works the entire abdomen as well as the legs.

You will need a medicine ball or a weight plate to complete this exercise .

Here is the proper way to perform the hammer toss:

1. Stand with your feet shoulder width apart and your knees slightly bent.
2. Hold the medicine ball or weight plate in front of your chest.
3. Squat down, bring the ball across and touch it to your right ankle.
4. Bring yourself back up and throw the ball to a partner if you have one. Otherwise you can raise the ball above left shoulder and then bring it back down to your chest.
5. Repeat this for the other side, touching your left ankle and bringing the ball up above your right shoulder if you don’t have a partner.

Things to remember when doing the hammer toss:

• Try to extend your arms as much as possible at the lower end.
• Remember to keep focused on your abdominals throughout the exercise.

Next In The Series: Oblique Crunch
Previous In The Series: The Bar Crunch

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