Medicine balls are one of the most effective exercise training tools due to their versatility and ability to develop explosiveness, flexibility and strength, according to the Ask the Trainer website. Medicine ball exercises can be used to build or tone muscle, as well as to develop balance and stability. As a tool, a medicine ball can help make the most common exercises more effective without taking up much space.
Sit-Ups
One of the most common and well-known exercises--the sit up--can become even more effective with the use of a medicine ball. Holding a medicine ball in your hands, lie on the ground on your back with your feet flat on the floor. Hold the ball high above your head and do a regular sit-up. You will find that the ball above your head causes more resistance on your abdominal muscles, giving you a more effective workout. For a variation on this exercise, use a partner or friend to help you. As you rise up in your sit-up, throw the ball to your exercise partner, who should stand 2 to 3 feet away, directly in front of your feet. As you start to lower your body back down to the floor, your partner will soft-toss the ball back to you. The motion of throwing and catching the ball will make you use your ab muscles even more, increasing the resistance and difficulty.
Lunges
For a killer leg and oblique exercise at the same time, use a medicine ball while you do lunges. Hold the ball in your hands straight out in front of your body with your arms straight. Do a lunge by stepping forward with your right foot and bending it at the knee so that your upper leg is parallel to the ground. As you reach the bottom of your lunge, twist your upper body as far to the left as possible while keeping your arms straight. Twist your body back until you are facing forward as you rise up out of the lunge; bring your left foot forward so you are standing with your feet together again. Repeat with the left foot. This time, twist to the right. The resistance of the medicine ball will make the lunge more effective for your leg muscles while the twisting will give your obliques an efficient workout.
Wood Chopper
For another exercise that targets multiple muscle groups, try the wood chopper, suggests the Men's Health website. This exercise focuses in on your leg muscles while also developing your arms and abs. Stand with the medicine ball in your hands and your legs a little more than shoulder-width apart. Raise the ball high over your head. Then, in one fluid motion, bend at the waist and knees while keeping your back straight, and swing the ball down between your legs. Bring the ball back up again over your head. The bending of the knees, along with raising and lowering the ball, will work out your hamstrings and quadriceps as well as your triceps and abdominal muscles.
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