Medicine balls are weighted balls that come in a variety of sizes, weights and textures. They are primarily used for fitness conditioning. Because they can weigh as little as 2 lbs. and as much as 25 lbs., medicine balls are designed for all fitness levels and can be used to help build strength, flexibility, aerobic conditioning and toning.
Step 1
Select the appropriate size and weight for your fitness level and goals. The ball should feel challenging, but not so heavy that you will have trouble moving it quickly. Medicine balls can be small, like a softball, or large, like a kickball. They can be hard or soft, and some come with built-in handles which make them easier to grip. Test them in the store before purchasing to find one that feels comfortable for your ability.
Step 2
Get comfortable with the ball and practice gripping and handling it. When you are ready to begin your workout, use the ball to warm up. Walk with the ball and do some basic stretches with it. Find a space where you have plenty of room for movement; outdoors or a large gym work best.
Step 3
Work your upper body. Some basic exercises for your arms, shoulders and upper back include walking with the ball overhead, performing curls, lifting and lowering the ball overhead and triceps extensions, where you lift and lower it behind your head. You can perform figure eight movements by standing and moving the ball in a figure eight pattern in front of you. Partner drills can also work your upper body by doing explosive throws back and forth. When using the ball, focus on moving quickly, while not losing technique. A training partner can also help with some of the exercises.
Step 4
Work your core. A medicine ball can add resistance to a basic sit-up if you hold the ball behind your head and lift it straight up as you sit up. Use a smaller ball to weave through your legs while sitting on the ground with your knees bent. Do side-to-side touches with the ball while seated. Another option is torso twists where you stand, holding the ball straight out in front and twist your torso side to side. You can also lie down with your knees bent and feet slightly off the ground. Holding the ball in between your knees, rotate your legs to one side and then the other.
Step 5
Work your lower body. Use the medicine ball to add weight when doing squats. While standing, hold the ball tightly with your knees and slowly squat towards the ground. For another variation, hold the ball with your arms straight out in front and squat.
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