A medicine ball is a functional training tool that comes in various weights ranging from 1 lb. to 30 lbs. They are made out of durable rubber, vinyl or leather; they can be used many different ways to strengthen the body. When performing exercises, aim for 10 to 15 reps, three to four sets. Plan on two to three workouts a week.
Push Crunches
Push crunches are performed on a stability ball. Lie on the stability ball with the medicine ball in both hands. Slightly elevate your head and shoulders, extend the ball straight above you and curl your body up. Push the ball toward the ceiling. Squeeze for a second. Lower yourself back down and repeat.
Pull-Over Crunches
Pull-over crunches are performed from a face-up position on the floor. Bend your knees; place your feet flat on the floor. Hold the ball over your head firmly with both hands. Lift the ball over your head. Curl your body up. Stop the ball right above your knees and squeeze for a second. Reverse the movement and bring the ball back over your head. Do not let it touch the ground and repeat.
Slams
Slams are performed from a standing position with your feet shoulder-width apart. Grasp the ball firmly with both hands and lift it above your head. Throw it into the floor forcefully. Pick it up, lift it back above your head and repeat.
Chest Pass
Chest passes are performed with the help of a training partner. Stand with your feet shoulder width apart and hold the ball against your chest with both hands. Throw the ball to your partner forcefully and have them throw it right back. Catch the ball and throw it right back. Keep throwing and catching the ball for a series of reps.
Overhead Chop
Overhead chops are done from a standing position with your feet slightly wider than shoulder-width apart. Lift the ball over your head with both hands. Forcefully, swing it between your legs as you bend down slightly. Lift the ball back above your head and repeat.
Lunge with Rotation
Lunges are leg exercises that can also incorporate the upper body when you add a medicine ball. Hold the ball in both hands, and take a step forward with your left foot. Lower your body down until your left thigh parallels the floor and your right knee is 1 inch above the ground behind you. As you do this, rotate your upper body and swing the ball over your left thigh. Stand back up, and step forward with your right foot. Lower yourself back down. Rotate the ball over your right thigh the same way you did on your left side. Keep going across the room, alternating your lunges and rotations as you go.
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