A weighted medicine ball can add resistance to many exercises. You can use heavier medicine balls as you progress. The balls have long been used for throwing exercises, but can also be utilized in a variety of other moves to improve power, coordination, strength and core stability, according to "Strength Ball Training," by Lorne Goldenberg and Peter Twist.
Trunk Rotation
The American Council on Exercise recommends seated medicine ball trunk rotations to work your abdominals. Sit on the floor with your torso perpendicular to the floor and knees bent. Hold a medicine ball in your lap and close to your body. Slowly rotate your torso and the medicine ball to one side. Do not lean back, and keep the ball aligned with the middle of your torso and close to your body. Pause briefly, and then slowly rotate to the other side.
Lunge Crossover
Medicine ball lunge crossovers work your legs and abs. Start with feet in a lunge stance, with your head and spine erect and facing forward. Hold the ball in front of your chest, at the recommendation of sports-fitness-advisor.com. Lower your body by bending your knees and hips until the front thigh is parallel to the floor. Your knee should not go out over your ankle. As you lunge, reach to one side of your leg with the medicine ball. Come back up, and reach to the other side with the ball as you lower again. Do your chosen number of repetitions, then repeat with the other leg forward.
Diagonal Chops
Perform diagonal chops to work your core. Begin with the ball behind and above one ear. Move the ball across the body at a diagonal until you get near the knee on the opposite leg. Return along the same diagonal. You may rotate your back foot to increase the effect of this exercise.
The Slam
Work your arms and core with slams. Stand with your knees slightly bent and your feet parallel. Pull the ball up and behind your head. Slam it to the ground forcefully. Catch the ball as it bounces up and raise it above your head again. Repeat, doing as many repetitions as you can.
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