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Medicine Ball March

By Joanne Sgro-Killworth HERWriter
 
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Medicine Ball March 3 5 7
March is a good time for medicine balls
MonkeyBusiness Images/PhotoSpin

Is your workout tired? Perhaps it is time to add a new tool to challenge your body with both weight and stability. Grab a medicine ball and get ready for a dynamic workout.

According to CrossHealth.org, “Medicine ball training is suitable for all ages, sizes and fitness. There are many benefits of exercising with medicine balls. They provide better mobility, core, coordination, flexibility, joint integrity and upper and lower body strength.

“Medicine balls are a versatile way to train and come in various weights, so you can progress as you get stronger. The primary focus according to FundamentalsofFitness.com is your body’s powerhouse.

“Core is the starting point of movement and stability. It consists of abdominal, hips, lower back and spine. It is considered as the center of power in a human body. Your core can be strengthened through medicine ball training.”

Below are some of my favorite medicine ball exercises:

Medicine Ball Crunch

Lie on the floor with your knees bent and place a medicine ball between your bent knees. Squeeze your knees together to hold ball in place while stabilizing your torso. Place your hands behind your head.

Slowly begin to lift your shoulders off the mat, at the same time bringing your knees to meet your elbows. Focus on contracting your abdominal muscles to complete this motion. Slowly return to the starting position.

Medicine Ball Reverse Crunch

Start by sitting on the floor with a medicine ball between your bent knees. Squeeze your knees together to hold it in place. Place your hands behind you for support. Then lean back slightly bringing your feet off the floor. Slowly bring your knees toward your chest, pause, and then return to the starting position.

Medicine Ball Rollout

Lie on your back and place your heels on the ball. Spread your arms out to the sides to stabilize your torso. Lift your buttocks off the floor, then slowly draw your feet in toward your buttocks. Slowly return to the starting position.

Pelvic Thrust

Lie on your back on the floor with your knees bent.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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