A medicine ball is a functional training device used for resistance with conventional exercises. A Dynamax ball is specially designed with a soft exterior vinyl coating for easy gripping. Unlike your average medicine ball, the Dynamax ball is not conducive to exercises that involve bouncing. This should not be a deal breaker with your workouts. You still have a generous amount of exercises to choose from.
Pushups
Pushups work the chest, triceps and shoulders. Using the Dynamax ball will work these same muscles and also cause more abdominal recruitment. You have two variations to choose from. The first one is performed with your hands placed on the sides of the ball. Position your feet together behind your body, push yourself up until your arms are fully extended and raise your hips to straighten out your back. Keeping your core tight, lower yourself down by bending your elbows. Once your chest is close to the ball, push back up and repeat.
The second exercise is explosive. Begin in the starting pushup position with both arms extended, but only your right hand on the ball. Slowly lower yourself down, then quickly push yourself off the floor as you remove your hand from the ball and roll it laterally to your other side. Land with your opposite hand on the ball, perform another pushup and continue to alternate back and forth.
Lunge and Twist
The lunge and twist is a combination exercise that works the upper and lower body simultaneously. Begin the exercise in a standing position with the ball held in front of your stomach and feet together. Keeping your back straight and abs tight, step forward with your right foot and lower yourself down until both knees form 90-degree angles. As you lower your body, twist your torso to your right and move the ball to your right hip. Carefully twist back to a forward position, rise back up and lunge forward with your left leg. This time rotate to your left side and continue to alternate with each repetition.
Swing
The swing requires you to move the Dynamax ball in an arcing motion. This exercise works the legs, arms, shoulders and abs at the same time. Begin in a wide stance while holding the ball straight down in front of your body with your arms fully extended. Carefully lower yourself into a squat and push the ball back between your legs. Steadily swing the ball forward and up above your head in a fluid motion. Hold for a second and repeat.
Back to Back Pass
The back to back pass is a popular exercise used in boxing training. You need a partner to do this. Stand back to back with your partner, hold the ball in your hands and space your feet about shoulder-width apart. Steadily twist your torso to your left side and have your partner grasp the ball from you. Once they have it, quickly twist to your right side and grab it back. Continue for a set of repetitions, then change directions. For best results, find a partner that is about the same height as you.
Pullover Crunch
The pullover crunch requires a stability ball and it works the back and abs. Begin in a face-up position with your head and shoulders resting on the stability ball, arms extended behind your head and hands holding the Dynamax ball. Steadily move the ball over your head, raise your torso and squeeze your abs forcefully for a full second. Slowly lower yourself back into the starting position and repeat.
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