According to the American College of Sports Medicine, medicine balls are an effective piece of equipment for building strength, endurance and core fitness. A medicine ball can help develop core strength when used in plyometric exercises that target the abdominal muscles. These exercises place the abdominal muscles under steady strain to build strength and utilize explosive movement to build power.
Overhead Throws
Sit on the floor with your knees bent, facing a partner who sits in the same position. Hold a medicine ball and lie back with the ball above your head until the ball touches the floor. Throw the ball from the overhead position to your partner and sit up. Your partner should catch the ball and lie back to copy the action. Catch the ball when your partner throws it back to you and continue the cycle.
V-Ups
Lie on your back, legs straight and arms straight on the floor above your head as you hold a medicine ball. Contract your abdominals and hip flexors to lift your legs and torso off the ground so your hips form the bottom point of a V. Lower your legs and torso to bring you to the starting position.
Trunk Twists
Sit on the floor, feet together and knees slightly bent. Hold a medicine ball against your chest as you twist to one side. Twist to the other side. Increase the difficulty by leaning back slightly and lifting your heels off the floor as you perform the twists. Keep your core tight.
Standing Lift
Stand with one foot forward as you hold the medicine ball low against your opposite hip with both hands. Keep your core tight, your hips and shoulders facing forward, as you lift the ball across your body and above and to the outside of your forward foot. The ball should be held slightly above shoulder height. Do not rotate the hips, shoulders or torso to perform the movement. Lower the ball to your hip and switch forward feet to perform the exercise on the opposite side of the body.
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