Medicine balls are exercise balls that, unlike a fit ball or stability ball, are not inflated. They come in a variety of weights, sizes and textures. Medicine balls are weighted by various sources. Some are solid polyurethane. Others have sand inside for weight. According to Southern Polytechnic State University, medicine balls can be used for joint activities, to target specific muscle groups and to improve movements and motions that are specific to a particular sport.
High Set Press
This exercise involves holding a medicine ball down in front of your body and then raising the ball vertically until it is chest level and holding it there for a moment. You then proceed to raise the ball over your head and hold it there before holding it chest level and then returning it to the original position. This set of positions is then repeated.
Low Set Turn
For the low set turn activity, you stand while holding a medicine ball at mid-chest level and then slowly turn to the left while keeping your feet stationary. After turning as far as possible to the left without straining, you slowly return to the starting position and then slowly turn to the right before slowly returning to the starting position. This set of positions is repeated.
Passing the Ball Around Sides
Two people are needed for this activity. They stand back to back with one holding the medicine ball. The person with the medicine ball moves his feet and passes the ball to the second person in a clockwise direction, twisting his body as necessary. The second person completes the circle and passes the ball back. The passes are repeated in the opposite, or counterclockwise, direction.
Passing the Ball Overhead
This is an activity for two people. They stand back to back with one holding the medicine ball straight down with extended arms. The person with the ball slowly raises the ball and passes it overhead to the second person. The second person takes the ball and lowers it until it is straight down with arms extended. The second person then passes the ball back. These motions are repeated.
Passing the Ball
This activity is done by two people. While sitting across from a partner, both with knees bent, the first person holds the ball just above her head and performs a sit-up. At the top of the sit-up, the first person passes the ball to the second person. The second person catches the ball, holds it just above her head and does a sit-up, repeating the pass at the top of the sit-up to the first person. The passes between the two people are repeated.
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