Medicine balls have been used for decades as an effective exercise tool. Weighted, medicine balls can be tossed and handled more easily than free weights, for an efficient weight-training workout. Some medicine-ball exercises can be done with a partner to maximize efficiency and perform routines that can not be done alone.
The sit-up toss is an easy way to add intensity to your usual sit-up routine when done with a partner. One partner lies on the floor in the classic sit-up position with his feet flat on the floor, knees bent. You can also do this exercise on an inclined sit-up bench. The other partner stands with the medicine ball and throws the ball to his partner. The ball should be thrown from the standing partner when the seated partner is lowering himself down. The seated partner catches the ball and finishes lowering himself down to the floor, then sits back up and throws the ball to the standing partner. Repeat 10 to 15 times, then switch positions and repeat so each partner gets a turn.
For a killer oblique and core workout, do standing partner twists with a medicine ball. Stand back-to-back with your partner, with one of you holding the medicine ball. The partner with the medicine ball twists her upper body to the left, while the other partner twists to the right. The partner with the ball hands the ball to her partner. Both partners then twist in the opposite direction and hand off the medicine ball again. The twisting motion, combined with the weight of the medicine ball, creates an effective resistance exercise for the oblique and core muscles. Repeat the twist and hand-off 15 to 20 times, then rest.
Up and Under
Using a partner, you can work out your legs, abs and arms all at the same time with the medicine ball. Stand back-to-back with your feet apart and one partner holding the medicine ball. Both partners bend from the waist toward the floor. The first partner hands the medicine ball through his legs to the second partner. The second partner receives the medicine ball and lifts it over his head and back, handing it off again to the first partner, who repeats the motion of putting the ball between his legs for another hand off. Repeat the motions 10 to 15 times, then rest and switch to hand off in the other direction. The combination of lifting the weighted ball and crouching down to pass it off creates resistance in your arms and legs as well as our abdomen for an effective full-body workout.