Weighted balls, also called medicine balls, are a useful strength training tool. They fall in the category of free weights, and while often used for abdominal strengthening, they can be used for many different muscle strengthening activities. These weighted balls come in a variety of weights. Learn the ball exercises without the ball and then with a lighter ball prior to proceeding to a 5 lb. ball.
Trunk Rotations
Trunk rotations with a 5 lb. weighted ball work your abdominal and back muscles. Sit on the ground with your knees bent and your feet flat on the ground. Activate your abdominal muscles, pulling them in tight toward your spine. Holding the ball in your hands in front of your chest, lean back until your torso is at a 45-degree angle to the ground. Keeping the ball just below your chin, twist to one side and then the other. Perform these twists slowly and in a controlled manner. Do not let the ball dip down and keep it centered with your elbows high and out to the sides. Your gaze should be out over the ball through the entire exercise. Perform three sets of 12 twists to each side.
Hay Bailers
Hay bailers are a medicine ball exercise that works much of your body. While primarily training your abs, they also incorporate your back, shoulders, rear end, and thighs. Assume a lunge position with your left leg forward. Your shoulder, hip, and the knee of your right leg should form a straight line. The heel of your right foot should lift off the ground in your starting lunge position. Hold the ball with straight arms. Twisting to your right, lower the ball down to the ground on the right side of your body. Lifting the ball up diagonally, twist to the left side as you straighten your legs. Swing the ball back down to your starting position. Complete two sets of 12 repetitions of this exercise on each side.
Pushups
Pushups on a weighted medicine ball are very challenging. They will primarily train the muscles of your chest, shoulders and arms, but will also incorporate your back muscles, abs and even some thigh and butt muscles. Place both of your hands on the ball as it rests on the ground underneath your chest. You should have the balls of your feet on the ground, and you should straighten your arms. Maintain the stability of the ball as you bend your arms, lowering your chest toward the ball. Keep your torso tight and your body straight from head to heels. Lower until your chest nearly touches the ball and then press back up to the starting position. Perform these pushups in sets of 10. Do as many sets as you can.
Overhead Throws
Overhead throws with a weighted ball are a full body workout. They incorporate most of your muscles from head to toe. While you can perform this exercise independently using a wall if you have a weighted ball that bounces, you should find a partner to throw to. Stand with your feet about hip-width apart and your body straight. Make sure to pull your abdominal muscles in and keep your shoulders relaxed. Keeping your feet even, lift the ball over your head and throw it forcefully to your partner. Do not step forward with one foot. Complete three sets of 12 throws.
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