The medicine ball is a misunderstood, underutilized piece of fitness gear that usually occupies a dark, remote corner of your gym used only by a few -- usually hardcore bodybuilders, boxers, football players or exercise newbie's being put through their paces with fitness trainers. The medicine ball has a reputation for toughness. According to ESPN, Brett Farve retired once partially due to the dread of another preseason full of medicine ball workouts. The medicine ball at one time came in a single size and weight, but today is available in an assortment of sizes and weights.
Overhead Twist
Begin this exercise standing with your feet at shoulders width for stability. Hold the medicine ball over your head, locking out your arms. Move your torso laterally; bending at the waist to the right side as far as you can before returning to an upright position. Now, do the same movement to the left. The overhead twist is a stretches the lower back and upper torso. Perform 10 to 12 repetitions to each side.
Twist
Begin the twist holding the medicine ball directly in front of you, arm out-stretched and locked. Slowly twist to your left, as far as possible before returning to center and repeating the exercise to the opposite side. This exercise stretches your lower back.
Chest Press
This exercise simulates the chest press. The chest press with medicine ball requires two persons passing to each other using force and quickness. To begin, participants stand five feet apart. Using both hands, pass the medicine ball thrusting it towards your partner, using power and speed. When catching the ball, use both hands with slightly bent arms out in front of your chest, slowing the balls speed, bringing it to your chest.
Hamstring Flip
This leg exercise requires a partner. Begin the hamstring flip by laying on your stomach, with your legs flat on the ground, your partner standing over you facing towards your feet. Your partner will roll the medicine ball beginning at your hamstrings towards your feet. When the ball passed the backs of your knees, flip the medicine ball up. Your partner will then catch the ball midair, and repeat the exercise. Perform two to three set, each with eight repetitions.
Squat
Begin the squat with the medicine ball held out in front with your arms extended, elbows locked. Squat down slowly, controlling the decent while placing your weight on your heels. Do not squat all the way down; rather stop when your hamstrings are parallel to the floor. Rise back up to the starting position, and repeat. Perform three sets of eight repetitions each.
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