The added resistance of a weighted ball can take the most basic of motions and turn them into an intense and difficult exercise. Weighted balls, commonly referred to as medicine balls, can weigh anywhere from two to 30 lbs. You can purchase a medicine ball through exercise equipment suppliers online. Most gyms also have medicine balls of varying weights. If you are a beginner, work with a lighter ball to master the technique of the exercises, and gradually move up to heavier balls as you become more accustomed to the movements.
Medicine Ball Push-Ups
A medicine ball push-up doesn't involve lifting or moving the ball in any form. In fact, one of the keys to the exercise is to keep the ball perfectly still under your body weight. Place the ball on the ground and kneel down in front of it. Put your hands on the ball so that the heels of your palms are on the top center of the ball and your fingers are pointing at the floor. Establish your balance, then slowly extend your left leg behind you so that the only points of your body that are touching the floor are your toes and the balls of your feet. Balancing your upper body over the ball may take some practice as the ball will naturally tend to roll out from under you. Keep your back straight so that your body is aligned from the top of your head to your heels. Slowly bend your elbows and lower your body down until your chest slightly touches the ball. Push down and extend your arms to push yourself back up.
Squat Push
The squat push is a medicine ball exercise that incorporates both the arms and legs and works your overall core stability as well. Pick up the ball and stand with your feet shoulder width apart. Allow the ball to rest in your hands against your chest just underneath your chin. Squat down and get your thighs as parallel to the ground as you can. Extend the ball away from your chest and slowly rise from the squatted position. When you are fully standing, bring the ball back to your chest and repeat the squatting motion to begin another repetition.
Medicine Ball Twists
You can also use the medicine ball to work your abdominal muscles. A medicine ball twist is an intense exercise that works the full range of your abdominal muscles. Sit down on the floor and extend your legs out in front of you. Pick up the medicine ball and place it in your lap. Lift your feet off the floor and bend your legs as necessary to keep your balance. The only part of your body touching the floor should be your buttocks. Lift the ball off your lap and slowly but smoothly swing it out to your left side and touch it to the ground as if you were going to set it down. Lift it up again and swing it over to your right side to complete one repetition. Your feet should never touch the ground while you are performing this exercise.
Medicine Ball Lunge to Chest Pass
A lunge to chest pass with a medicine ball requires a partner that is capable of catching the weighted ball. This exercise will work almost every muscle in the body, but it specifically targets muscles in the abs, back, butt, chest and shoulders. Stand five to eight feet away from your partner with your feet about hip width apart. Hold the medicine ball with both hands just in front of your chest. Step forward in a lunging motion with your right foot. Extend the right leg forward so that the left knee nearly touches the ground. As you are lunging forward extend your arms in a quick burst of motion and pass the ball to your partner. Take a firm stance, with your knees and hips slightly bent, in preparation for receiving a pass from your partner. Catch the ball in both hands with your arms extended in front of your chest and your elbows slightly bent, absorbing the momentum of the ball into your body.
Member Comments