Work out with a weighted medicine ball to add intensity and power to your training routine. Medicine ball exercises add variety to a fitness regimen and help increase strength, explosive power and muscular endurance. Weighted balls can be used at home, at the gym or sports training and conditioning.
Medicine Ball Overhead Press
Stand with your feet shoulder-width apart and feet flat on the floor. Keep your back straight, chest up and knees slightly bent. Hold a medicine ball overhead in both hands. Keep your arms extended and slowly lower them to 90 degrees. Hold for three counts and bring your arms back up to starting position. This exercise helps strengthen the triceps.
Medicine Ball Pushup
Lay face down on a mat with one hand on the medicine ball and the other palm on the floor. Your arms should be slightly wider than shoulder-width apart. Keep your legs extended with your toes on the floor. Lift your entire body up into a pushup position. Keep your hips up, abs contracted and exhale. Hold this position for a count of one, return to starting position and inhale. Complete an equal number of repetitions with the medicine ball on both sides of your body.
Pullovers
Lay supine with your upper back and shoulder blades on a stability ball. Your knees should be bent at 90 degrees with both feet flat on the floor. Keep your hips up and engage your abdominal muscles. Your back should be parallel to the floor. Hold a medicine ball overhead in both hands and push it toward the ceiling. Hold this position for three counts and return to starting position. This exercise will strengthen the muscles in your upper back as well as the abs, glutes and shoulders.
Seated Rotated Twist
Sit on a mat with your knees bent and feet flat on the floor. Hold the weighted medicine ball in both hands with your arms extended. Keep your back straight, chest up and abs contracted. Twist your torso, exhale and lower the ball towards your right hip as you lean back. Return to starting position and repeat the same movement on the other side. This exercise will strengthen the abs and obliques.
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