A weighted ball, also known as a medicine ball, is a piece of equipment that you can use in strength-training workouts. You can buy medicine balls of different weights, just as you can buy different dumbbells. A medicine ball is a great alternative to barbells and dumbbells for your strength training workout.
Medicine Ball Push-Ups
You can use a medicine ball to do push-ups. This exercise will work the muscles in your chest and arms. Start by positioning the ball under your right hand and place your left hand on the floor. You can keep your legs straight or bend your knees for an easier version of the move. Do 10 to 20 push-ups and then switch the ball to under your left hand. Additionally, you can alternate the push-ups by switching hands after every push-up.
Medicine Ball Jump Lunges
Use the medicine ball for split jumps, or jump lunges. This exercise will work several muscles in your legs and in your upper body. Stand in a "lunge" position. Step forward with your right foot while bending your left leg, so that your left knee is almost touching the ground. Your right leg should be bent from the knee so that your leg forms a 90 degree angle. Hold the medicine ball close to your chest with both hands. Start the move by jumping up while pushing your hands up. Land by repositioning your legs in the opposite positions so that your left foot is in the front and your right knee is almost touching the floor. Bring your hands down to your chest. Immediately repeat the move. Start with 10 repetitions for each leg and increase the repetitions as you progress.
Medicine Ball Sit-Ups
Do weighted crunches or sit-ups by using the medicine ball. Start by sitting down on a yoga mat with your knees bent. Hold the medicine ball close to your chest. Lower your back to the mat. Start by raising your torso from the floor by bending your waist and hips. At the end of the move, push your arms straight beyond your knees. Slowly bring your arms and the medicine ball back to your chest. Lower your torso back on the floor and then repeat the move for 10 to 20 times. Do three sets.
Medicine Ball Squats
Use the medicine ball as a weight for squats. Start by standing up straight with your feet one and a half shoulder-widths apart. Hold the medicine ball on your chest with your arms crossed around it. Start by squatting down, bending your knees and hips. Keep your back straight and knees pointed to the same direction as your feet. Slowly raise back up by extending your knees and hips, but do not over-extend your knees. Repeat the move 10 to 20 times and do a total of three sets.
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