A medicine ball is a versatile piece of weightlifting equipment used to build muscle and increase strength. Medicine balls usually weigh 5 to 10 lbs. and can weigh as much as 20. They come in a variety of easy-to-grip textures, are good for every fitness level and allow you to target all muscle groups.
Step 1
Warm up by stretching and doing some light strength training. Choose the weight of your medicine ball carefully. Use one that is heavy enough to be challenging, but not so heavy that it slows you down or strains your muscles.
Step 2
Kneel on the floor. Ask a partner to stand in front of you. Have the partner catch the ball and roll it back to you. Do a modified push-up after you throw the ball from your chest to the partner. Push the ball out and away from your chest, then drop down into a push-up while still on your knees. Rise up to your kneeling position, pick up the medicine ball and throw it again. Do the exercise 15 times.
Step 3
Exercise your obliques and abdominal muscles. Start with your feet shoulder-width apart and the ball in your hands. Extend your hands away from your body and in one smooth motion lower the ball to your left side, then raise it up and cross the ball over your the lower right side. You should be making a sideways figure-eight shape. Do the exercise 15 times.
Step 4
Tighten your thighs by performing squats while using the medicine ball as a dead weight. Stand with your feet shoulder-width apart and your knees soft. Holding the medicine ball out in front of you, dip back into a squat. A proper squat should feel like you are sitting back in a chair. Stand up. Repeat 15 times.
Step 5
Exercise your arms and abdominal muscles by performing "slams." This exercise only works if your medicine ball has a flexible exterior and will bounce. Start with the ball over your head, feet shoulder-width apart. Pull the ball down and slam it on the floor, catching it on the first bounce. Raise the ball up again. Do it 15 times.
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