Medicine balls allow you to integrate plyometrics and functional exercises that are excellent for developing power, balance and stability. These movements are also a great way to develop your muscles and define your body!
Here are 3 Great Medicine Ball Exercises that will provide you with a total body workout.
The Russian Twist with a medicine ball works your entire core, and focuses on your six-pack and oblique muscles.
- Choose an appropriately weighted medicine ball for your fitness level. If you are not sure what weight is right for you, then start light with a 2 lb. or 4 lb. ball.
- Sit on the ground with your knees bent while holding the medicine ball out in front of you.
- For beginners, keep your heels on the ground with your toes up (as pictured below).
- For an advanced progression/version of the Russian Twist, keep your heels a couple of inches off the ground (as pictured below). This will challenge you to control your core and balance more as you perform the exercise.
- In a controlled manner, use your torso to twist as you keep your head in line with the medicine ball.
- Return back to the starting position, and then twist in the opposition direction.
- Repeat for several reps until you feel fatigued and can no longer stay in proper form.
- Rest and do 2 to 4 more sets.
Extra Tip: Keep good posture/spinal alignment during the entire exercise.
Extra Tip: Keep your shoulders down and do not let them scrunch-up toward your ears (especially when you get tired).
Extra Tip: Make sure you are not moving / twisting your head instead of your body. This is a common mistake. Pick a point on the ball and focus on that point for the entire exercise to help you keep your head straight.
Med Ball Chest Toss – Chest / Shoulders / Triceps
Med Ball Chest Toss works your chest, shoulders and triceps as you gain hand/eye coordination and agility.
- Choose an appropriately weighted medicine ball for your fitness level. If you are not sure what weight is right for you, then start light with a 2 lb. or 4 lb. ball.
- Lie on your back, with your knees bent and your feet planted flat on the ground.
- Begin with your arms extended as you hold the medicine ball directly above your chest.
- Bring the ball down, toward your chest and immediately push the ball up, in a controlled fashion, releasing the ball and then catching it again.
- Catch the ball with a slight bend in your elbows to absorb the impact.
- Immediately bring the ball down and repeat the action until you feel your muscles begin to fatigue.
Extra Tip: Tighten and engage your core/ab muscles during the entire exercise.
Extra Tip: DO NOT toss the ball over your face and head. Keep it controlled over your chest and lower ribcage.
Extra Tip: If you are having trouble controlling your toss, regress to a simple press motion up and down; do not release the ball into a toss until you improve your control and stability.
Squat to Opposite Raise – Legs / Butt / Shoulders / Back
The Squat to Opposite Raise is a muscle defining multifunctional workout that involves your entire body while focusing on your legs, butt and shoulders.
- Choose an appropriately weighted medicine ball for your fitness level. If you are not sure what weight is right for you, then start light with a 2 lb. or 4 lb. ball.
- Stand with your feet shoulder width to just outside of shoulder width apart.
- Hold the medicine ball, with your arms straight out in front of your chest.
- Squat down while reaching toward your right knee with the medicine ball (as seen in the photo).
- Raise the medicine ball above your head and slightly over your left shoulder as you stand-up from the squat (as seen in the photo).
- Repeat the reps until you feel fatigued, rest and do the next set reaching toward your left knee and above your right shoulder this time.
Extra Tip: Tighten and engage your core/ab muscles during the entire exercise.
Extra Tip: Maintain good posture the entire time.
Extra Tip: Do not let your shoulders fall forward or scrunch-up toward your ears.
Extra Tip: Keep your body straight and squared-up; be careful not to lean your body to one side—let your arms do the work with the medicine ball.
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“Squat to opposite raise” –> also known as Woodchops.
Reblogged this on Crystal's Whole Health.
I incorporate medicine ball workouts into my regular exercise routines and they have really improved my core strength and flexibility. I find the Russian Twist and Chest Toss very effective. I haven’t done the Squat to Opposite Raise but plan on giving it a go, so thanks for posting it Adam.
Something I find important for beginners is to not start out with a medicine ball that is too heavy to manage. Doing so will affect form and it can result in injury. Most women seem to do well with 6 to 8 pounds for the majority of exercises and most males 10 to 12 pounds, though this will of course vary depending upon the individual’s upper body strength and fitness level.