The medicine ball has been utilized in exercise regimens for many years. In fact, many believe its origins can be traced to Hippocrates, known as the father of medicine, who designed the weighted ball to be used in therapy by those suffering from back injuries. Today, there are numerous types of medicine balls on the market, with most ranging in weight from 1 to 30 lbs. A medicine ball is especially useful in supplementing your usual workout in order to gain more explosive speed and strength.
Medicine Ball Warm-up
Step 1
Place an aerobic step in front of you and set the step's height. The higher the step, the more intense your warm-up.
Step 2
Grasp the medicine ball with both hands and hold it firmly against your chest.
Step 3
Step up onto the aerobic step with your right foot. Place all of your weight on the right foot and lift your left leg. This means you should be balanced on your right leg while standing on the aerobic step, with your left leg lifted.
Step 4
Push the medicine outward from your chest by extending your arms. Twist your torso to the left so that the ball passes over your left knee.
Step 5
Return the medicine ball to its original position, held against your chest. Step back onto the floor by lowering your left leg, followed by your right leg. Then repeat the entire motion by stepping onto the aerobic step, balancing on your left leg, with the right leg raised.
Medicine Ball Abdominal Workout
Step 1
Place an exercise mat on the floor and lie down with your back on the mat. Your arms should be flat on the mat above your head. Your legs should also be resting flat on the mat.
Step 2
Grasp the medicine ball with both hands. Lift your upper body and legs upward, contracting your core muscles. Try to form a "V" shape with your body as you bring the medicine ball and your legs upward.
Step 3
Return your body to the starting position and repeat the "V" sit-ups for the desired number of repetitions.
Medicine Ball Legs/Glutes Workout
Step 1
Grasp the medicine ball and hold it firmly against your chest. Make sure you are standing straight and maintaining good posture. Your shoulders should be aligned and your stomach drawn in.
Step 2
Perform a standard lunge, with one leg extending forward and bending at the knee. When the lunge is complete, your front knee should be in a direct line above the ankle. Your back leg should be fully (or almost fully, depending on your fitness level) extended, with the knee approximately 1 inch off of the floor. Your legs should form close to a 90-degree angle.
Step 3
Push back with your extended leg to return to your original, standing position. Lunge forward with the opposite leg, repeating the same motion. You may continue the lunges by standing in place or walking if you have an open area.
Tips and Warnings
- If you're a beginner, choose a lighter ball. After you grow accustomed to working out with a medicine ball and your fitness improves, you can move up to heavier medicine balls. If you're training for speed, use lighter medicine balls. If you're training for strength or power, opt for heavier medicine balls.
Things You'll Need
- Exercise mat
- Aerobic step
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