Medicine balls are versatile, portable and economical pieces of fitness equipment. You can use them in almost any workout environment. Medicine balls are available in many varieties, shapes and sizes. Non-bounce medicine balls can be used for slams and wall-balls when you don't want the ball to bounce back. Other medicine balls can be bounced off walls or bounce-passed to a partner. Medicine ball weights range between two and 35 lbs and can accommodate most needs.
Upper Body Medicine Ball Program
One of the biggest advantages of using a medicine ball in place of a dumbbell is the fun twists you can add to standard weight exercises. Dumbbell pullovers are a fundamental upper body exercise that work the back, chest, and triceps. With a medicine ball and a partner, you can perform an explosive pullover where you toss the ball at the end of the movement. For a challenging push-up variation, place the medicine ball under one hand. The other hand is flat on the ground. Perform the push-up as usual. With one hand being higher than the other on the unstable medicine ball, you will get a totally different feel from this style of push-up. After performing one repetition, roll the medicine ball to the other hand and repeat. Overhead shoulder presses can be performed explosively with a medicine ball. Hold the ball over your head, lower it to your chest, then press it explosively up in the air. Catch and repeat.
Lower Body Medicine Ball Program
To target the adductors or "inner thighs" more on your squats, grab a medicine ball and hold it between your thighs while performing a set of squats. For an explosive leg exercise, hold the medicine ball at your chest with both hands. Squat down, then jump up and simultaneously press the ball overhead and into the air. Land with your knees bent to absorb the shock. Allow the medicine ball to bounce. Grab it and repeat. To target just your hamstrings, place a medicine ball between your ankles. Lie on your stomach on the floor. Lower your feet toward the floor, holding the medicine ball with your ankles. Stop a couple inches off the ground, hold this position for a couple counts, then curl your legs up until they are a little past perpendicular to the floor.
Ab Medicine Ball Program
Holding a medicine ball overhead while doing regular crunches is a simple way to increase the intensity of your ab work. Make the exercise explosive by holding the medicine ball at your chest. As you crunch up, simultaneously toss the medicine ball to a partner standing above you. Hold the top of the crunch until your partner tosses the ball back, then lower and repeat. Wood chops are an excellent exercise for the obliques and a medicine ball is often easier to hold for this exercise than a dumbbell. Tossing a medicine ball to the side and forward while standing on a balance board will force your abs to work hard to stabilize your torso. Have some fun with it and be creative.
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