Medicine balls are not a sport-specific tool; in fact, anyone desiring to improve athletic performance, coordination and agility or lose weight would benefit from medicine ball training. Medicine ball training is both functional and natural to your body. Medicine balls recruit all muscles in your body, challenge the stabilizer muscles and improve core strength. Since medicine balls require total body movement, not only will you lose weight, but you will also tone your entire body.
Medicine Ball
A medicine ball is a stuffed, weighted ball used for strength training and conditioning. It can be made of rubber or leather and range in weight from 1 to 25 lbs.
Lunge to Overhead Press
The lunge to overhead press exercise specifically targets the abdominals, glutes, hamstrings and inner and outer thighs but does affect the whole body. Start with your feet shoulder-width apart, chest high with good posture and holding the medicine ball in front of you with bent arms. Step forward with one foot, keeping the shoulder width distance. Find your balance and keep your core tight as you begin to lower your back knee to the ground, forming a 90-degree angle with each knee. As you lower to the ground, press the medicine ball overhead. At the bottom of the lunge, pull the medicine ball back in front of you and then push your front leg back to the starting position. Complete 10 repetitions for three sets, alternating legs on each set.
Seated Ball Twists
The seated ball twist targets your abdominals, but also challenges your balance and coordination. Start by sitting on the floor with a medicine ball in your lap, knees bent and heels on the ground. Without leaning back, begin to rotate your torso with the ball from side to side. Keep your ball centered. Start this exercise with a light medicine ball. As you become more comfortable with the exercise, you can increase the weight. To increase the challenge of this exercise, try leaning back while completing the repetitions. To make it even more challenging, lift your feet off of the ground while leaning back and twisting. Complete three sets of 20 repetitions --- 10 twists to each side.
Medicine Ball Push-ups
The medicine ball push-up is more challenging than your standard push-up because your hands are closer together and on an uneven surface. This exercise strengthens and tightens the muscles of the abdominals, chest and shoulders. Begin by kneeling on the ground and placing your hands on a medicine ball. Begin to walk your feet back until you are in the plank position; arms locked out, chest directly over the medicine ball, back flat and body in a straight line. Lower your body toward the medicine ball in a straight line, keeping your core tight and not allowing your hips to sag to the floor. When your chest reaches the ball, begin to press up, staying in a straight line until your arms are completely locked out. If you are unable to do this exercise on your toes, try it one your knees. Complete three sets of 10.
Medicine Ball
Medicine ball training can improve sport performance by simulating real sport conditions and improving hand-eye coordination. Medicine ball training also challenges your core. Tossing, catching, twisting and turning creates more core strength and stabilization. Working with a medicine ball also helps add variety to your workouts. Numerous exercises can be done with a medicine ball, and they are more versatile and portable than standard gym equipment. Because of the variety of exercises you are able to complete with a medicine ball, you won't get bored and can reach your weight loss goals.
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