Medicine Ball Workouts For Core Training

A medicine ball is a type of exercise equipment used in core training to build and strengthen stomach, chest and back muscles. The balls come in different diameters, weights and materials. All types of fitness and physical therapy programs include medicine ball exercises. Many gyms have medicine balls for customer use or you can purchase your own at a sporting goods store.

History and Uses

The use of medicine balls for strength training dates back to ancient times. Throughout history military organizations, presidents, Olympic athletes and professional sports teams used and continue to make use of the balls. Physical therapists use medicine balls to help clients recover from injuries and strengthen their core. Gym teachers use the balls in exercises with school children. Athletes such as football players use medicine balls to increase their explosive power. The balls also increase muscle endurance, flexibility and improve your range of motion.

Core Muscles

The abdominal, chest, middle back and lower back muscles make up the body's core. These muscle groups stabilize and balance the body, support the back and spine, protect your internal organs and support the other parts of your body. A weak core makes you more susceptible to back pain and injuries, sciatica, osteoarthritis and other conditions. Athletes depend on their core strength in almost every sport according to MayoClinic.com

Types of Balls

While leather medicine balls are popular images in sports pop culture, such as in the movie "Rocky," other materials used for balls in core training include vinyl, polyurethane, rubber, neoprene or other synthetic materials. Balls cans be filled with air or solid. Fills include gel, sand or other grainy materials. Some balls have grips or ropes attached for throwing and swinging exercises. Balls range in weight from 2 lbs. to 30 lbs. or more.

Workouts And exercises

For the best results, medicine ball exercises should be integrated within a well-rounded training regimen. For example, if your goal is to strengthen and tone your abs, your results will not be visible unless you work on your entire body, not just the core. Many workouts include medicine ball exercises that are variations of traditional and effective exercises. They include squats, lunges, push-ups, crunches, torso rotations and front lateral raises. Other types of workouts include medicine ball passing exercises between two people and wall throws.

Considerations

MayoClinic.com recommends taking a slow, gradual approach to core exercises when beginning a strength training program. Concentrate on form and technique over how many sets you can accomplish. Consult with a salesperson when purchasing a ball to get advice on the proper one for your specific fitness goals. If you are a member of a gym, ask a staff trainer to show you proper form when using the ball for core exercises. Make sure to rest your muscles at least 48 hours between workouts with a medicine ball.