These heavy fitness balls come in a variety of weights, ranging from just a couple of pounds all the way up to 25 lbs and they enhance physical activity by increasing muscle resistance. Medicine balls are appropriate for partner activities as well as individual exercises and they add a measure of fun while strengthening and toning the body.
Legs
Leg lunges can benefit from the additional weight of a medicine ball. Standing, with feet shoulder-width apart and the medicine ball held firmly at waist level with both hands, step forward into a lunge until the front knee aligns over the foot. After holding the position for a few seconds, return to the start position and repeat the exercise with the opposite leg.
Holding the medicine ball with both hands at chest level with elbows extended outwards, you can also increase muscle resistance while performing squats. With legs shoulder-width apart, lower into a squat position, keeping your back straight and holding the pose for a few seconds before standing up slowly.
Arms
Since medicine balls are held with the hands, nearly any activity can improve arm strength and muscle tone. Grasping the ball with both hands, stand and extend your arms over your head. Keeping your arms vertical from the shoulder to the elbow, slowly lower the medicine ball behind your head, bending at the elbows. This stretches the arm muscles while increasing resistance.
Hold a single medicine ball at chest level with both hands, then extend it forward, keeping the ball level. A variation of this activity might involve using only one hand if the medicine ball is small enough to hold with a single hand and extending the arm forward before rotating the arm to the side and back to the front.
Core Muscles
The pelvic, abdominal and back muscles can benefit from the added weight of a medicine ball. Intensify regular crunches by holding a medicine ball at chest level while performing the exercise.
The side-to-side swing stretches core muscles while adding weight resistance. Hold a medium to heavy medicine ball slightly in front of your body at chest level while rotating the torso all the way to the right, then all the way to the left. The heavier the medicine ball, the greater the resistance.
Partner Activities
Some of the most fun medicine ball activities involve a partner. Kneeling and facing each other from approximately 10 ft. away, one partner holds the medicine ball with both hands at chest level and begins to lean forward. Just before he loses his balance, he thrusts the medicine ball, throwing it to his partner as he falls forward, catching himself in the push-up position and performing a push-up before using his arms to thrust his body back to an upright kneeling position. His partner then performs the same move.
Partner sit-ups increase abdominal strength. Each partner lies on his back, feet facing each other in a bent knee crunch position. One partner holds the medicine ball with both hands, arms extended above the head. Using the medicine ball to gain momentum, he brings both arms upwards and forwards, sitting up at the same time and tossing the ball to his partner who is sitting up to catch the ball. After catching the medicine ball, the partner lies back and performs the same exercise.
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