Medicine balls are functional training tools that are often used to improve sport performance and core strength. They range in size from 1 to 30 lbs., and they are constructed from hard rubber, vinyl or leather. Medicine balls can be used to add variation to your current workouts, and they can work multiple muscle groups.
Lunge with Rotation
Lunges work your leg muscles. By adding in a rotation with the medicine ball, you can also work your core and upper body. To do this, start with your feet together and hold the ball in front of your stomach. After stepping forward with your right foot, lower your body by bending your knees. Once your right thigh parallels the floor and your left knee is 1 inch above the floor, rotate your upper body and move the ball next to your right hip. Carefully stand up, lunge forward with your left foot and cross the ball over to your left hip. Continue alternating the ball to each side with each lunge until you've done 10 to 12 reps with each side.
Crunches with Toe Touch
A crunch with toe touch works your abs and it is performed from a face-up position on the floor. After lifting your legs from the floor to form a 90-degree angle with your body, raise the ball straight above your chest with your arms fully extended. In one smooth motion, lift your shoulders from the floor and try to touch the ball to your toes. After holding for a full second, lower yourself down and repeat 15 to 20 times.
Alternating Push-Ups
Alternating push-ups work your chest and triceps. To do these, lie on your stomach with your hands shoulder-width apart, toes hip-width apart and one hand resting on the ball. After lifting your hips, straightening your back and tightening your core, perform a push-up. As you come up, push off the ball explosively and move your upper body laterally so your opposite hand lands on the ball. Go right into another push-up and shift back to your other hand. Continue going back and forth for 10 to 12 reps. For a variation, roll the ball in slightly when your hand leaves the ball. This will make it easier to land on with your opposite hand.
Diagonal Chops
Diagonal chops work your shoulders and core. To do these, stand with your feet shoulder-width apart. Hold the ball over your right shoulder at an angle, with your arms fully extended. In a fast motion, swing the ball down and to the outside of your left shin. As you do this, pivot your right foot to increase your range of motion. Return the ball to the starting point, perform 12 to 15 reps and switch sides.
Slams
Slams are core exercises that also work your arms. To do these, stand with your feet shoulder-width apart. Hold the ball above and behind your head, with your elbows bent. In an explosive motion, come up on your tip toes and throw the ball straight into the ground in front of you. Immediately pick it back up and slam it again. Continue for 12 to 15 reps.
Reverse Curls
Reverse curls target your lower abs. You can make this exercise more intense by using the medicine ball. To do these, lie on your back with your knees bent and feet flat on the floor. After pinching the ball between your thighs, lift your legs off the floor and draw your knees into your chest. Slowly lower your legs down, stopping just before your feet touch the floor. Repeat for 12 to 15 reps.
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