Title: 25 Innovative Medicine Ball Workouts for a Total-Body Challenge
Transform your workout routine with medicine balls! These weighted spheres can boost your power, improve sports performance, and enhance your cardio fitness. Use them for both abs and full-body workouts.
TIME TO GET 'FIT' WITH SOME BALLS! Medicine balls come in various sizes and weights, some even reaching 150 pounds. They're great for explosive movements that strengthen overall athletic ability.
While research on medicine balls is limited, a 12-week study found that using them improved throwing distances. Another study on children revealed that medicine ball interval training could match the cardio demand of intermittent running or cycling.
How to Use a Medicine Ball
When choosing your weight, aim for a ball that slows movement without impacting control, accuracy, or range of motion. Aim for 10-15 reps per move, focusing on form.
ABS
1. Overhead Slam
Stand with feet shoulder-width apart, knees bent. Lift the ball overhead, then slam it down in front of you, controlling the impact. Retrieve and repeat.
2. V-Up
Lie faceup, legs extended. Hold the ball overhead, engaging your core, and lift hands and feet simultaneously to form a V. Pass the ball from hands to feet before lowering back down.
3. Crunch with Medicine Ball Hold
Lie faceup, legs extended. Hold the ball overhead, crunch up, holding the ball between your feet. Lower back down, keeping your arms extended and the ball overhead.
4. Straight-Leg Situp
Lie faceup, holding the ball in front of your chest with both hands. Sit up with legs straight, then lower back to the starting position.
5. Hay Bailer
Kneel on one knee, holding the ball close to your body. Bring the ball toward your hip, then transfer it diagonally across your body. Repeat on opposite side.
arms and shoulders
6. Shoulder Press
Hold the ball an inch from your chest, extending arms to the ceiling and lowering back down.
7. Figure 8
Hold the ball on one side of your head, performing fluid, controlled movements to form a figure 8. Switch movements after completing one set.
8. Ball Fly
Lie back on an exercise ball, engaging abs and hips, keeping legs steady. Extend arms with the ball toward ceiling, transferring the ball between hands while lowering arms with control.
9. Triceps Extension
Stand or sit tall with feet shoulder-width apart. Extend arms overhead, bending and straightening to work out your triceps.
10. Biceps Curl
Stand with feet shoulder-width apart, holding the ball at chest level. Lower the ball, then curl up to work on your biceps.
legs and glutes
11. Single-Leg Squat
Stand on one foot, holding a ball in front of your belly. Lower yourself into a squat, then return to the starting position, switching legs.
12. Reaching Romanian Deadlift
Stand on one leg, hinge at hips, lifting the other leg behind you. Engage your core and extend arms overhead, keeping the body in a straight line.
13. Single-Leg Hip Bridge
Lie faceup, extend both legs. Raise the other leg, engaging your core and glutes to thrust your hips into the air. Lower back down, repeating on opposite side.
14. Step Jump
Find a step or low bench, jump onto it, and then step back down.
15. Circle Squat
Lower into a squat, keeping spine straight, and extending arms toward the ground. Circle the ball to the right and left as you lift out of the squat.
chest and back
16. Rolling Push-Up
Perform high plank push-ups, rolling the ball between hands as you switch positions. Make it easier by keeping your knees on the ground.
17. Medicine Ball Push-Up
Perform traditional push-ups with weighted balls, keeping core engaged, and lowering chest to the ball.
18. Weighted Superman
Lie face down, holding a light weighted ball and engaging core. Raise and lower body using the ball, feeling like a cape-wearing superhero.
19. Lying Chest Toss
Lie faceup on an exercise ball, engaging abs, and toss the ball behind your head before catching it.
20. Wall Pass
Toss the ball against the wall and catch it in mid-air while maintaining an athletic stance.
full-body medicine ball exercises
21. Rock and Roll-Up
Lie faceup, pull knees to chest, and use the ball's weight and your core to catapult yourself into a squat, then back down to the starting position.
22. Lunge with Overhead Press
Perform a lunge holding a lightweight ball and then lift the ball overhead.
23. Lunge with Twist
Lunge, then twist to the side, holding the ball and engaging your core during the movement.
24. Squat Press and Throw
Lower into a squat, then explode up, throwing the ball overhead before catching it and returning to squat position.
25. Reverse Swing
Lunge, then swing the ball behind you, bringing it overhead before lowering back to the starting position.
ultimate total-body medicine ball workout
Ask your fitness trainer for guidance on incorporating these moves into a total-body workout. Make sure to arm yourself with a suitable medicine ball, like:
- Dynamax Medicine Balls - soft, durable, and scuff-resistant, perfect for a variety of movements
- Century Strive Medicine Balls - lightweight, budget-friendly, and great for working out at home
- SKLZ Medicine Balls - textured surface for a no-slip grip, available in multiple weights
- Empower Medicine Balls - soft vinyl shell and included workouts for an at-home fitness experience
Stay committed to including medicine balls in your workouts, and you'll soon see improvements in strength, athletic performance, and cardio fitness so you can go balls to the wall!
- Aim to use a medicine ball that provides a challenge during your quick workout sessions, enhancing your strength and agility.
- The ultimate full-body workout using medicine balls would include exercises such as the rock and roll-up, which focuses on both core strength and cardio.
- The research in medicine ball use for weight management and fitness is ongoing, with promising results showing improvements in strength and athletic performance.
- Incorporating medicine balls into your training routine can help you achieve quicker results in your weight management and fitness goals, as they provide an added challenge to traditional exercises.
- Update your workout routine by including medicine ball exercises, such as the overhead slam, that target multiple muscle groups and improve overall fitness.
