A medicine ball can be just what you need to take your at-home fitness to the next level. A medicine ball has evolved over the years, and they are now firm, large rubber balls that range in weight from 2 pounds to over 20 pounds. The concept of the medicine ball has stood the test of time and strength, thanks to its versatility. A medicine ball is a tool that can challenge your balance, endurance, and strength. In addition to that, they are also easy to store and inexpensive. It is advisable that you go for a lightweight medicine ball for these exercises, particularly if you are just starting. A good starting point is a medicine ball that weighs about 4 to 6 pounds. You can go for the basic version or one that has handles for an easier grip.
Best medicine ball workouts
Warming up for about 10 minutes before taking on this workout is advised; you can try walking in place or brisk walking. After you must have gotten used to the exercises in this list, you should try making use of a heavier medicine ball to challenge your endurance and strength further. If you want a whole-body, no-frill workout routine, you can combine about five or more of the exercises below and alternate between them for 20 minutes. These are the best exercises that you can do with the medicine ball;
Toe touch
This is an exercise that works your abs. You can crank up your workout with the toe touch. These are the steps to perform the toe touch;
- Get into the starting positing by lying on your back and extend your legs and arms, then hold the medicine ball in both hands
- Brace your core, then lift your legs and arms upwards so that they make contact above the middle of your body, ensure that they touch by crunching upward.
- Use a slow and controlled motion to revert to the initial position. You should do about 12 – 15 reps.
Slams
A medicine ball is often used for the development of strength and power, but it can also be used for cardio work. The slam is the exercise where you would want to use a heavier medicine ball is you have it. These are the steps to perform the slams;
- Stand tall and keep your feet apart from each other by a distance of shoulder-width while the medicine ball should be held above your head.
- Ensure you extend your arms, then bend at your hips while you slam the medicine ball into the floor with as much force as you can muster.
- Revert to the initial position by picking up the medicine ball. You should do three sets of 10 reps.
Superman
This is an exercise that can be hard, and it targets your glutes and lower back. The challenge of this increased when you add a medicine ball to your upper body. These are the steps to perform the superman;
- Keeping your arms extended overhead, grip the medicine ball while lying on your stomach. Ensure your toes are pointed to the wall at your back. From the beginning to the end of this move, keep your neck neutral.
- Brace your core, then use your glutes and back muscles to lift your legs and upper body off the floor as high as possible.
- Maintain this position for a second, then revert to the initial position. You should do three sets of 10 reps.
Single-leg deadlift
This is an exercise that challenges your stability in addition to isolating each leg one at a time, which would see that all your imbalances are addressed. These are the steps to perform the single-leg deadlift;
- Stand tall and keep your feet together, then hold the medicine ball with your extended arms at your front.
- Bend your right leg a little, then let your torso fall forward as your bend at your hips, then extend your left leg behind you.
- Make sure you straighten your back. Keep your neck neutral, your core tight, and your hips should be square to the floor.
- Revert to the initial position when your torso has become parallel to the floor. On each side, aim to do three sets of 10 reps.
Pushups
Throwing a medicine ball into the fray would make the already challenging pushups more challenging. When you use a medicine ball for this exercise, you will feel a deep stretch in your chest. As it is with all the other variations, you can make this move easier by getting down on your knees. These are the steps to perform pushups with a medicine ball;
- Get into the standard pushup position, then have your right hand rest on a medicine ball instead of on the floor.
- Your elbows can be flared out more than they usually would when performing the traditional pushup, but you have to ensure that your neck is neutral and your back is not sagging.
- Perform the pushup, then move the medicine ball to under your left hand and then repeat.
Side lunge
The side lunge is an essential exercise that should be incorporated in your exercise program because working movement from one side to another is as essential as working movement from front to back. These are the steps to perform the side lunge;
- Stand tall and keep your feet apart by a distance of shoulder width, then hold the medicine ball at your chest.
- Take a big step to your left side. At the point that your foot makes contact with the floor, bend your left knee and in a one-legged squat position, sit your hip back. Ensure your right leg is kept straight.
- Push through your left foot and revert to the initial position. On each side, you should do three sets of 10 reps.
Russian Twist
This is also another exercise that targets your abdominal muscles. Ensure that you twist your whole torso to both sides to reap the full rewards of this exercise. These are the steps to do the Russian twist;
- Sit down on the floor and bend your legs at 45 degrees at your front. Keep your feet flat on the floor; extend your hands while grabbing the medicine ball at your front.
- Keep your core tight, then twist your torso as you move the medicine ball to your left side until it almost makes contact with the floor.
- Revert to the starting position, then repeat on your right side. On each side, you should perform about three sets of 20 reps.
Circles
This is an exercise that will challenge you, and it is classified as a shoulder burner. You can make the move more effective by performing it with slow and controlled motion. These are the steps to do the circles;
- Stand tall and keep your feet apart by a distance of shoulder width. Keep your arms extended overhead and hold the medicine ball with your hands.
- Keep your core tight and then start moving your extended arms in a clockwise motion, ensuring that you draw a circle from beginning to end.
- Keep your feet stationary if you have to twist your core to accommodate the movement.
- Going in the clockwise direction, complete 8 – 10 revolutions, before switching to complete a further 8 – 10 revolutions turning in a counterclockwise direction.
Overhead squat
The overhead squat is an exercise that targets your core, particularly your lower back. It also challenges your stability more than the traditional squat does. By holding the medicine ball overhead, you are also working your arms, shoulders, and upper back. A special kind of attention is to be given to your form, as the range of motion with this squat is quite different from others. These are the steps to perform this exercise;
- Stand and keep your feet apart by a distance that is a bit wider than shoulder-width and ensure you hold the medicine ball straight overhead all through the move.
- Imagine you are trying to sit in a chair and bend your knees and push your hips back. Keep lowering into the squat until your thighs are parallel to the floor and ensure your knees do not bow inward.
- While rising, push through your heels, then when you get to the top, give your glutes a squeeze. You should do three sets of 12 reps.
Mountain climbers
The mountain climber is a great exercise that gets your blood flowing. It is a whole-body exercise that is made more challenging by the addition of a medicine ball. These are the steps to perform this exercise;
- Getting into a plank position, place the medicine ball under your hands.
- Ensure your neck and back is straight, then drive your left knee upwards to your chest.
- Straighten it out and drive with your right knee upwards to your chest immediately. Engage your core all through the movement.
- Keep at it; you can increase your speed as much as you want as long as you don’t compromise your form, for about 30 seconds. Then, have a 30-second break, then repeat it two more times.