The medicine ball is a small, weighted ball, which is used for various types of exercises. These balls may weigh anywhere between 1 and 10 lbs. They are used for strength training, Pilates, sport conditioning and flexibility training. Medicine ball training adds fun, variety and challenge to a workout. They improve coordination, athleticism and balance.
Stability Ball/Medicine Ball Toss
Step 1
Sit on a stability ball and hold a 5 lb. medicine ball with both hands.
Step 2
Walk down the ball until the back of your pelvis, lower back and middle back are against the surface of the stability ball.
Step 3
Lean back and raise your arms overhead.
Step 4
Lift your head and shoulders into a "crunch" position. Simultaneously toss the medicine ball into the air.
Step 5
Catch the ball with both hands, and then return to the start position. Perform 15 repetitions.
Step 6
Remain on the stability ball in the crunch position. Turn at the waist, and toss the ball from your left hand to your right hand. Repeat in the other direction. Perform 20 repetitions, 10 to each side.
Medicine Ball Butt Exercise
Step 1
Kneel on your hands and knees, with your legs hip-width apart.
Step 2
Place a 5 lb. medicine ball into the groove of your right knee.
Step 3
Lift your right shin so that your heel moves toward your buttocks. Your right foot will be perpendicular to the ceiling.
Step 4
Contract your right hamstring, squeeze your butt and lift your right leg. Do not allow your back to arch.
Step 5
Lower the leg with control. Perform 12 repetitions, and then change sides.
Balance Board Toss
Step 1
Line up two balance boards so that they are about 2 feet away from each other.
Step 2
Stand on one board, and ask your training partner to stand, facing you on the other board.
Step 3
Hold the medicine ball in both hands, and perform a squat by bending your knees and moving your hips back as if you were about to sit down.
Step 4
Straighten your legs. Simultaneously toss the medicine ball to your partner.
Step 5
Ask your partner to squat as she catches the ball. Continue until one partner loses his her balance, or misses the ball.
Tips and Warnings
- The stability ball crunch can also be performed with a partner, who tosses the ball from a standing position. The balance board toss can also be performed on flat ground. You can add a jump as you straighten your legs and toss the ball.
- Avoid using balls that are too heavy.
Things You'll Need
- Medicine balls
- Stability ball
- Exercise mat
- Balance board
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