Medicine balls are weighted balls that can be used for a variety of exercises. They are often incorporated into strength, agility, balance, plyometric and flexibility routines. The balls weigh anywhere between 2 to 12 lbs. The lighter balls have more bounce, and are better for flexibility exercise, whereas the heavier balls are better for strength training. Medicine ball workouts should be performed three times a week, preferably with a 48-hour rest between training sessions.
Upper Body Active Warm-up with a Medicine Ball
Stand facing a wall and hold a lightweight ball in one hand. Extend your arm over your head, and press the ball against the wall. Make eight small circles of the ball to the right, and eight to the left. Repeat on the other arm.
Medicine Ball Abominal and Inner Thigh Exercise
This exercise uses two medicine balls. It combines the benefits of a reverse curl, a leg raise, a pullover and an inner thigh isometric exercise. Lie on your back with your knees bent. Place the lighter ball between your inner thighs, and hold the heavier one with both hands. Your arms will be straight, and the ball should be in alignment with your chest. Inhale to prepare.
As you exhale, squeeze your inner thighs, contract your abdominal muscles and lower your legs toward the floor, and raise the ball over head. Inhale to return to the starting position. Then, exhale, squeeze your inner thighs, and lift your pelvis from the floor, simultaneously lowering your arms toward your legs. Perform three sets of 8 to 12 repetitions.
Medicine Ball Butt Exercise
Kneel on your hands and knees. Make a triangle with your forearms, and rest them on the floor. Place the medicine ball into the groove of your right leg, and lift your shin so that your heel is pointing toward your hamstring. Even if you are strong, do not use a ball that is too big, because it will be hard to keep it in the groove of your knee. Inhale to prepare. As you exhale, squeeze your butt and lift your knee. Do not allow your back to arch. Repeat on the other leg. Perform three sets of 8 to 12 repetitions.
Medicine Ball Plyometrics
Plyometric exercise is excellent for enhance speed, agility and strength. Stand with your feet separated at hip-width apart. As you jump up, toss the medicine ball into the air. Catch the ball as you land in a squat. Perform three sets of eight repetitions.
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