A medicine ball uses three different planes of motion, making it an effective tool for strength training, reducing the risk of injury to the lower back and conditioning your core, according to BodyBuilding.com. Using a medicine ball to perform fast, powerful full range-of-motion movements will develop strength, power and speed--attributes that compel athletes such as football, basketball and baseball players to incorporate medicine ball workouts into their regular workout routines. Best of all, using a medicine ball you can get a simple total body workout in only 10 minutes a day.
Standing Medicine Ball Workout
The standing medicine ball workout engages your entire body with emphasis on your upper body. Stand with your feet shoulder-width apart holding the medicine ball with both hands. Relax your head, shoulders and neck and rest the ball in front of your torso. Swing the ball up over your head, keep control of the ball. As you swing the ball up, simultaneously sit into a full squat. Bring the ball down to the starting position as you stand up out of your squat. Repeat this move 15 times. Do another 15 repetitions bringing the ball down to your right side, then another 15 repetitions bringing the ball down to your left side.
Sitting Medicine Ball Workout
The sitting medicine ball workout engages your entire body with emphasis on your core. Sit up tall, with your shoulders up over your hips, holding the medicine ball in front of your torso. Engage your core, the muscles of your stomach, back, pelvis and hips and place your feet flat on the floor with your knees up to the ceiling. Extend the ball to your right hip and lean your torso back as far as you can without feeling any stress on your lower back. Lift the ball from your right hip up overhead to just above your left shoulder. Bring the ball back to your hip and repeat 15 times. Do 15 repetitions on the opposite side.
Medicine Ball Partner Workout
This 10-minute workout engages many muscles and is designed for two people. Begin standing five to six feet apart with one person holding the ball. Engage your core and stand with your feet shoulder-width apart. Bend your knees and drop into a squat, allowing the ball to drop down toward the floor. Stand up out of the squat while swinging the ball forward. Let go when it gets to chest level, tossing it to your partner. Have your partner repeat this move, with you catching the ball. Do 15 repetitions each.