A medicine ball is a hard rubber or nylon training tool that is round or oval in shape. These balls range in weight from 1 to 30 lbs. When you first begin exercises, your best bet is to start off light until you master your form and then progress accordingly. A 2-lb. ball can satisfy this need.
Squats
Two-pound balls are small and easy to grip with both hands. A squat exercise requires you to hold the ball straight in front of your chest at arm's length. After placing your feet slightly wider than shoulder-width apart, slowly lower your body by bending your knees. Once your thighs are parallel with the floor, stand back up and repeat. For a variation, raise the ball above your head as you lower yourself down.
Pullover
A pullover is performed on a stability ball, and it targets your shoulders, back and chest. Your abs and legs are recruited as well to hold your body in balance. To start out, lie faceup on the stability ball while holding the medicine ball straight behind your head. Your arms should be about parallel with the floor, knees should be bent 90 degrees and feet should be flat. Keeping your body still, move the ball over your head in an arcing motion until it is right above your body. Hold for a second, lower the ball back down and repeat.
Medicine Ball Blast
The medicine ball blast is an explosive exercise performed faceup on a decline bench. The main area targeted is the abdominals. While lying on your back, hold the ball tight to your chest. Quickly raise your shoulders forward and throw the ball straight above you. Fully extend your arms as you do this and hold your position as you wait for the ball to come back down. Once you catch it, slowly lower yourself into the starting position and repeat. Be aware that this exercise takes coordination.
Figure 8s
Figure 8s work the abs and shoulders at the same time. Begin by standing with your feet about shoulder-width apart; hold the ball down at your right side. Steadily move the ball out in front of your body and draw a big figure 8 in the air. After doing a set of reps, switch directions and do another set. Throughout the exercise, maintain a slight bend in your knees.
Lunge With Twist
A lunge with twist is a full-body integrated exercise. To begin, hold the ball in front of your waist and stand with your feet about hip-width apart. Take a long step forward with your right foot and lower yourself into a lunge by bending your knees. As you do this, rotate your upper body to your left side and move the ball by your left hip. Turn back around, stand back up and repeat with your other side. Continue to alternate from side to side with each lunge. Throughout the exercise, keep your back upright and straight.
Member Comments