A core strength ball, or medicine ball, is a round weighted ball about the size of a soccer ball or basketball used in fitness training. It can be used in place of free weights to perform many different kinds of exercises. Exercises using the ball build strength in the core naturally because proper execution requires core stabilization.
Lunge with Ball
Take a split stance with your left foot about three feet in front of your right foot. Hold the core strength ball in both hands and extend it straight out in front of you. Bend both knees and lower down towards the floor. Allow your back heel to come up off the floor and adjust your front foot so that your front knee is aligned directly over your front foot. When your back knee is a couple of inches from the floor, stop and rotate the top half of your body to the left, moving your arms, torso, shoulders and head in one piece Turn as far as you can to the left without losing your balance and then come back to center and straighten your legs. Repeat the lunge this time turning your body to the right. Do 10 to 15 repetitions with your left leg forward and then switch your stance and repeat 10 t 15 times.
Russian Twist
Stand with your feet hip distance apart. Hold the ball in both hands and extend your arms straight out at belly height. Rotate your upper body to the right, allowing your hips and knees to rotate also. Let your left heel come up off the ground, as you would if you were swinging a golf club. Now, turn back to center, keeping your arms extended and rotate all he way to the left in the same way. Repeat 10 to 15 times total.
Slams
Stand with your feet hip-distance apart. Hold the ball in your hands and raise your arms up above your head. With all the force you can gather, slam the ball down on the ground in front of you. Contract your abdominal muscles as you do this. Catch the ball as it bounces of the ground and immediately raise your arms back up overhead for another repetition. Perform 10 to 20 repetitions.
Oblique Twists
Lie on your back on the floor. Bend your knees and raise them up so that your shins are parallel to the floor and your knees are directly over your hips. Place the ball between your knees and squeeze. Bring your arms out to the side at 90-degree angles from your body, palms facing down. Contract your abdominal muscles and slowly bring your knees over to the right about 45 degrees squeezing the ball and using your abdominal muscles to control the speed of your movement. Bring your knees back through center and over to the left 45 degrees. Repeat 10 times on each side.
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