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. Place a small medicine ball between your knees as you lift your hips off the floor while squeezing your glutes. Slowly lower your hips back down to the floor.
Roll Crunch
Start by lying face up on the floor, with your knees bent. Place a small medicine ball against your upper thighs. Lift your shoulders off the floor, while slowly rolling the ball up your thighs. Use your abdominals to perform the contraction. Slowly lower yourself back down to the floor.
Pullover Sit-Up
Start by lying on your back on the floor with your knees slightly bent and feet flat on the floor. Hold a medicine ball overhead. Keeping your arms straight, sit up while slowly raising the ball up over your head. Slowly lower yourself back down to the floor.
Squat Press
Start with your feet placed wider than hip-distance apart and knees slightly bent. Hold the ball with arms bent in front of your chest. Slowly bend down into a squat position while pressing the ball straight out in front of you. Return to the starting position and repeat.
Front Raise
Stand with your feet about shoulder-width apart. Hold a medicine ball in your hands in front of your body at waist height. Slowly raise the ball up and above your head, while keeping arms straight. Return to starting position.
Tricep Extension
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a medicine ball behind your head with your elbows bent and pointing forward. Keeping elbows tight against sides, straighten your arms until the ball is high above and directly over your head. Return to start position and repeat.
Sources:
“Benefits of Training with Medicine Balls – CrossHealth.org.” Cross Health. Web 5 March 2013
http://www.crosshealth.org/1145/benefits-of-training-with-medicine-balls-rehabilitation-and-strength-training-with-medicine-ball
“Fitness Benefits of Working Out With Medicine Balls – Fundamentals of Fitness. Web 5 March 2013
http://fundamentalsoffitness.com/accessories/fitness-benefits-of-working-out-with-medicine-balls
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Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training.
Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com/ She resides in the Phoenix, AZ area with her husband and son, where she runs her personal training business, Fitness Answer, LLC.
Reviewed March 6, 2013
by Michele Blacksberg RN
Edited by Jody Smith