https://www.ncbi.nlm.nih.gov/pubmed/17685676, Medicine balls can be thrown and caught (don’t try that with a dumbbell! Repeat. Improving these should be the main focus of your exercise program. 5 Medicine Ball Exercises Anyone Can Do. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, https://www.ncbi.nlm.nih.gov/pubmed/17685676, https://www.ncbi.nlm.nih.gov/pubmed/11726253, The ultimate total-body medicine ball workout, 10 Medicine Ball Moves to Build Serious Core Strength, 30 Must-Try Abs Exercises for a Strong Core, A Quick Stability Ball Routine That'll Work Your Arms and Abs, The 20-Minute Bodyweight Workout for Stronger Arms, Kick-Ass Kettlebell Workout for Women That Burns in All the Right Places, 20 Super-Effective Stability Ball Exercises. Be sure you’re twisting your entire torso to each side for maximum benefit. Overstretching can result in an injury, such as a strain or a sprain. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033503/ No helmet required. Engage your core to lift your hands and feet simultaneously so your body forms a V position. What is a Medicine Ball, Anyway? Szymanski DJ, et al. Make it easier: Modify this move by bringing your knees to the ground. A quick step back should do the trick. Hold a medicine ball directly in front of your chest, with elbows pointing down toward the floor. This full-body kettlebell routine has 22 exercises to fire up your muscles and build serious strength. Lay on your stomach with your arms extended overhead gripping a medicine ball and your toes pointed toward the wall behind you. Medicine Ball Exercises List. Push the ball out, in line with your chest, like a classic chest pass in basketball. Grab a medicine ball and hold it in front of your belly button with both hands. The slam ball, otherwise known as a medicine ball, is a highly useful and versatile workout tool. Return to the starting position, then switch legs. This one is a toughie to coordinate at first, but it hits all the major muscle groups in one powerful move. Stand 3–4 feet from the wall, holding a lightweight medicine ball with both hands. What’s a workout without some ab work? Works: butt and hips. Repeat. Want a medicine ball to use at home? Complete 3 sets. Lie faceup with knees bent. Complete these 10 moves with a medicine ball to tighten, tone, and increase overall strength. Ensure your core is engaged throughout. Stand with the feet hip-width apart. These ab exercises with a medicine ball will work every inch of your core, as well as your glutes, legs, and arms. Push through your heels on the rise, giving your glutes a squeeze at the top. Two-person Medicine Ball Workout Jeffrey Beck Heart Health Jan 7, 2014 Simple exercises to get you ready for ski season Jeffrey Beck Healthcare. Medicine ball exercises can involve twisting, turning and bending motions that may not get incorporated into traditional strength training your major muscle groups along with the muscle stabilizers, functional strength. Bend at your hips and, keeping your arms extended, slam the medicine ball into the ground as hard as you can. Faigenbaum AD, et al. Doing more strenuous or vigorous types of exercise can boost your overall health and fitness in many ways. Return your extended leg to the floor, repeat, and then switch legs. Lie faceup with legs extended in the air, so your body forms an L shape. What Muscle Groups Are Best to Work Out Together? Today, they’re large, firm rubber balls ranging in weight from 2 to more than 20 pounds, but medicine balls are thought to have evolved from a creation by Hippocrates thousands of years ago. Lift right foot off the floor, bending knee, and hold this position for 1 count before stepping forward into a lunge. Keeping elbows close to body, lower the ball toward the ground until arms are fully extended. Slowly move the medicine ball in a fluid, controlled motion, forming a figure 8. Healthline Media does not provide medical advice, diagnosis, or treatment. Stockbrugger BA, et al. Engaging your core, use your back and glute muscles to raise your upper body and legs off the ground as high as you can. Hold a medicine ball on the ground with your arms fully extended overhead. Now bring the ball overhead, circle down to the left, and return to a squat position. That’s 1 rep. Grunting is optional here. Here are some awesome options to get you started: Thanks to our friends at Lululemon for outfitting our model in the Metal Vent Tech Short Sleeve Shirt and On the Mat Short. (2018). Pro tip: The more your arms are extended, the harder the move is. Acute cardiometabolic responses to medicine ball interval training in children. Draw ball back in front of chest and push off front right heel, returning to staring position. While keeping legs straight, sit straight up, so your body forms a giant L shape. 8 Medicine Ball Exercises for Core Strength. Ready for the fun part? Slowly return to the starting position with your butt on the mat. Activate core and glute muscles, then thrust hips to the sky (very Jane Fonda-esque). Does Walking 1 Hour Every Day Aid Weight Loss? Repeat. For an extra challenge, extend arms overhead. Now it’s time to really put on a show: With abs engaged and hips raised, extend your arms toward the ceiling, holding a lightweight medicine ball. Squeeze triceps to straighten arms, bringing the ball back to the starting position. Maintain the lunge and return to center. (2007). Squat down: Begin to bend your knees and push your hips back as if you’re going to sit in a chair. Stop when your thighs are parallel to the ground and be sure your knees don’t bow inward. There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. Keeping your right leg slightly bent, bend at your hips letting your torso fall forward, and extend your left leg straight out behind you. Perform 3 sets of 20 total reps, 10 on each side. A shoulder burner, circles will challenge you. A solid medicine ball workout for your core will make you wonder why you never thought of using them sooner! They’re not super expensive, are easy to store at home, and once you get one you’ll have it for life. 18 Med Ball Exercises - Medicine Ball Workout Check out these 18 Med Ball Drills to build full-body power and coordination while getting your heart rate up. Hippocrates would be proud! The physician is said to have stuffed animal skins with heavy objects and had his patients utilize them to recover from injuries. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. Make sure it’s not so heavy that your control, accuracy, or range of motion (or the person next to you) takes a hit. Be sure to maintain a slight bend in your elbow. Keep abs contracted as arms, spine, and legs extend. Lower into a squat position, as if sitting in an invisible chair. If you have a heavier medicine ball available, this is the exercise to use it. Stand with feet shoulder-width apart, holding the medicine ball straight overhead. Pro tip: Be extra careful not to toss the ball too hard. Bring the medicine ball toward your right hip, while keeping the rest of your body forward. Lie faceup on an exercise mat, with your left leg straight and your right leg bent (foot flat on the floor).Hold a light medicine ball in your left hand and extend your arm towards the ceiling. Some new moves, some familiar, hard work for your whole body. Find the nearest medicine ball-safe wall. Keep your left leg straight. Effects of 12-week medicine ball training on muscle strength and power in young female handball players. Your range of motion will be different with this type of squat, so pay special attention to your form. Bend right knee slightly and hinge forward at hips, extending left leg straight back. If that hits home, then good news: Tatiana Lampa, ACSM-certified trainer at FitHouse and SLT, shares 23 different medicine ball exercises below that are perfect for challenging your entire body. While still in the lunge, bring the ball back to your chest. Adding the weight of a medicine ball to your upper body ups the challenge. You may add other exercises to amp this sample workout routine. You'll burn more calories and boost your…. Continue, going as fast as you can without compromising form, for 30 seconds. Used to develop power and strength, medicine ball slams are cardio work as well — a one-two punch. We include products we think are useful for our readers. If you’re over your ab routine, grab a medicine ball. 5 Benefits Of Medicine Ball Workouts 1. Stand with feet shoulder-width apart and knees slightly bent. Stand with feet about shoulder-width apart. As if your arms were the hands of a clock, circle the medicine ball to the right and lift out of the squat. Single-leg deadlifts challenge your stability while also isolating one leg at a time to help address any imbalances you may have. Return to plank and roll the ball to the other hand. Shift the ball to your left hand and slowly lower the ball until left arm is parallel with the floor. Rest for 30 seconds. Catch the ball on its return and repeat. Below, we’ve curated 10 medicine ball exercises sure to challenge your whole body. Ready to take standard situps up a notch? 8 medicine ball slams, 8 jump squats, 15 seconds rest. Lower to the starting position with arms extended overhead, holding the ball in place between your feet. Try them out during your next training session. This is totally like ribbon dancing, just probably not as graceful. They’re inexpensive and easy to store. Lie faceup, holding a medicine ball in front of your chest with both hands. Step off the bench, land on the floor and quickly jump up as fast and high as you can throwing the medicine ball in the air at the peak of your jump. Pull right leg back to the starting position and repeat on the other side. (There's a reason you need a medicine ball for these top five fat-burning exercises.) Wall balls are one of our favorite exercises you can do with it, but there are so many more! Repeat reps clockwise, then switch directions. Retrieve the ball and repeat. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Make it easier: If you need support, feel free to bring your knees to a mat or the floor. Available in varying sizes and weights (some up to 150 pounds), these weighted spheres can help improve muscular power and sports performance. Lower your body back onto the mat. Benefits: Deadbug exercises teach your core to work as it was designed to do — keeping your spine stable while your arms and legs do their own thing.This variation cranks it up a notch by requiring an extra ab squeeze to keep the stability ball in place, while also targeting your obliques.. Validity and reliability of a medicine ball explosive power test. Brace your core and begin to move your extended arms in a clockwise movement, “drawing” a circle from start to finish. Overhead squats engage your core — especially your lower back — and challenge your stability more than a standard back squat. A good exercise to get your blood flowing, mountain climbers are a whole-body move made harder by incorporating a medicine ball. Do them every alternate day, and you will see a difference in your flexibility, muscle coordination, stability, and strength. Incorporate them into your workouts for an all-over burn. Do the twist in place or move forward for walking lunges. Roll the medicine ball to your left hand and repeat. Curl the ball back up to your chest and feel the burn. Keep the following precautions in mind. Are there benefits? Develop explosive power and build body strength. © 2020 Greatist a Red Ventures Company. Lower your body, in a motion similar to that of a front s… Lie faceup, legs extended (but try not to snooze on the mat). Stand with feet hip-width apart, holding a medicine ball in front of your chest with both hands. Losing Sleep During COVID-19? Medicine ball exercises build strength, coordination, power and balance which are all very important for healthy aging. Although they seem innocent enough, medicine ball exercises have a great way of whipping your butt in to shape while making you question how you ever thought you were in shape to begin with. If you don't have a medicine ball, check out my medicine ball recommendations below. Stand with your feet shoulder-width apart and the medicine ball straight above your head. For bonus points, throw the ball to the ground. See a certified medical professional for diagnosis. Finish the move by pressing upward through your arms until they’re fully extended. Always warm up for 10 minutes before starting to exercise. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Simply hold your legs slightly above the ground instead of lying flat or keep your arms above your head instead of close to the chest. Slowly lower back down to start. Stand with feet together, holding a lightweight medicine ball in front of your chest with both hands. Keep a slight bend in your elbows. Stand with feet hip-width apart with shoulders relaxed. Other pluses? Repeat. 8 medicine ball slam, 8 crunches, 15 seconds rest. Repeat 8 to 10 revolutions going one direction, then switch to do another 8 to 10 in a counterclockwise direction. Feel like a ninja? Keeping arms extended, reach the medicine ball to the right, rotating torso at the same time. Shifting your bodyweight to your right leg, engage your core and reach the medicine ball straight overhead. For an added challenge, crunch up and place the ball between your ankles, keeping your legs steady. Lower into a squat, keeping back straight and head facing forward. With control, lower back to the starting position. Ab Jackknife. Extend your arms to the ceiling, reaching the ball overhead, then slowly lower the ball back to the starting position. That’s 1 rep. © 2005-2020 Healthline Media a Red Ventures Company. Slowly lower the ball until right arm is parallel with the floor, then bring the ball back to center. Brace your core, twisting your torso, and move the medicine ball to your right side until it nearly touches the ground. Reach the medicine ball back between your legs. Push through your right foot and return to the starting position. The medicine ball reverse scoop throw is one of the most effective medicine ball workouts that engage the core muscles and stabilizes the strong throwing motion while toning and strengthening the shoulders at the same time. Repeat the movement in the opposite direction with your right foot forward. Lie faceup on an exercise ball with your head and shoulder blades resting on the ball’s center. (2012). This move is one of the easiest for beginners, but you can amp it up by using a heavier ball. HIIT Medicine Ball Workouts - pick 5 medicine ball core exercises, set an interval timer app clock to 30/15 seconds work/rest if you're an intermediate training level and 20/20 seconds work/rest if you're a beginner. Move slowly and with control to make the move effective. But it is important to throw the ball using the shoulders and not the back. Return to the V position and pass the ball back to your hands. Hold a medicine ball with both hands just above your chest, with elbows bent and pointed out to the sides. Pull knees in toward chest. 3-4 sets of 10-12 reps, running to ball between reps In a large space (e.g., field or parking lot), stand with your feet roughly shoulder-width apart. Warm up for 10 minutes or so before starting this workout — brisk walking or walking in place will work just fine. As if standard pushups weren’t challenging enough — throw a medicine ball in the mix! Here’s a quick refresher on how to pick the right size stability ball and mix up your fitness routine with exercises that target every major muscle…. Lie on your back with your arms and legs extended, holding the medicine ball in your hands. Lift right foot off the ground and extend it forward. Hold a medicine ball at your heart and never let go (Jack). Stand on your right leg, holding a medicine ball with both hands. Stand with feet hip-width apart, knees slightly bent. When your torso is parallel to the ground, return to the upright position. Your body should now form a straight line that’s perpendicular to your standing leg. Slowly raise arms and legs as high as possible, engaging core and back muscles. Benefits extend from…. Repeat. Explosive power is the ability to push out the maximum amount of force in the shortest amount of time. Ease back down to the floor, butt first. Think like a clock for this one. Return to the middle. Med ball exercises are a great way to mimic the movement patterns used by baseball players, whether they're batting, pitching or throwing. Holding a medicine ball with both hands, reach your arms overhead (à la first-thing-in-the-morning stretch). Ignjatovic AM, et al. Keeping your back and neck straight, drive your right knee up toward your chest. Time to get schweddy with some balls! Lower your chest toward the floor to perform a push-up. They are commonly used for ballistic training to help increase a swimmer’s explosive power during their plyometric dryland/land training programmes. Abdominal Bracing Exercises to Take the Strain Off Your Back. the same workout. Since two balls are better than one, this move enlists a pair. A. Hold a medicine ball in both hands close to your body while keeping your torso tight and perpendicular to the floor. And don’t slam toooo hard — control is key here. Stand with feet shoulder-width apart, holding the medicine ball at your chest. Extend it and immediately drive your left knee up toward your chest. If you want a full body workout that will really challenge you, look no further than the med ball. Next, bend elbows, lowering the ball behind your head until your arms form a 45-degree angle, or as far as feels comfortable. Carefully jump back down to the starting position. Bring the ball to your chest and firmly throw it at the wall — get that aggression out! Start in a pushup position, but instead of your right hand resting on the floor, place a medicine ball underneath. Here’s our process. You can flare out your elbows more than they would in a standard pushup, but make sure your back isn’t sagging and your neck is neutral. But is it real? Switch directions. Repeat on the left side. A medicine ball can challenge your strength, endurance, and balance. In 2018, research on children (don’t worry — no kids were harmed in the making of this study) found that medicine ball interval training could elicit the same amount of cardio demand as intermittent running or cycling. Take a large step to your right side. If you buy through links on this page, we may earn a small commission. Start with feet shoulder-width apart, holding a medicine ball at your chest. Lower the ball back to the starting position. Do 4-6 rounds. Need to turn your at-home fitness up a notch? Once you feel steady, engage core, lift left leg straight into the air, and flex left foot. Find a low bench or step — make sure it’s sturdy! Repeat. Squeeze the ball between your sneaks, then slowly lower arms and legs back down to the floor. Hold a medicine ball in both hands and lift it overhead. These core exercises will better your balance and work your abs for days. Pick up the medicine ball and return to the starting position. Just remember, what goes up must come down. 3. Next, transfer it diagonally up and across the body (Think: John Travolta in Saturday Night Fever). The best exercises a person can do tend to be what we can do with our own body. Repeat as many reps as you can. You’ll get a deep stretch in your chest when utilizing a medicine ball for this exercise. Here is how…, Abdominal bracing is a technique that can help you protect injury-prone areas like the neck and lower back from straining. DOI: 10.1519/JSC.0b013e31823c477e. Holding a medicine ball in both hands, extend arms overhead, inner arms grazing ears (resist the urge to lurch your arms forward and make an elephant noise). Engaging your core, lift your arms and legs straight up to meet above your mid-body, crunching upward to ensure they touch. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Repeat. Get into high plank with a medicine ball under one hand. Cry a little inside. That’s 1 rep. Repeat. Bend knees, bringing both heels to the ground. Get into a plank position with the medicine ball underneath your hands. This one takes balance and a little breathing room to fully extend. And don’t miss the full-body workout below that puts some of these moves together. Keep knee from sliding forward past toes. Use the weight of the ball and the strength of your core to catapult yourself into a controlled squat position, then a standing position. A simple medicine ball can help to make your workouts incredibly versatile. It allows you to provide resistance and added weight while performing dynamic movements. Hold for 1 count. This can get a little tricky as far as balance goes, but we promise you’ll look like a total champ once you’ve got it down. Ensure that your back is straight, core is tight, hips are square to the ground, and neck is neutral. Stand tall on your right leg, with left knee bent and left foot off the ground. Lie facedown on a mat with arms extended overhead, holding a lightweight medicine ball (try starting with 4–6 pounds). The medicine ball is a tool straight out of the devil’s arsenal. (We know.). Medicine Ball Squat Jump Throw. Functional strength refers to your ability to . We asked Will Arrufat, a Nike trainer, to model the moves for a total-body workout you can do at the gym or at home. Kneel on right knee with left foot back and toes curled under to form a 90-degree angle. Lie faceup and extend your arms in front of you, holding a medicine ball with both hands. Check! You’re also working your upper back, shoulders, and arms by holding the medicine ball above your head. How to: Stand on an exercise bench holding a medicine ball. Keeping your arm straight, roll your spine up from the mat, vertebrae by … The squat offers a lower-body and core workout, while the weighted medicine ball strengthens the arms, shoulders, and back. Complete a pushup. These moves are designed to target multiple parts of your body. ), making for explosive movements that can improve overall athletic ability. If you combine medicine ball training with low intensity cardio and more conventional strength training, your fitness and health will improve without a doubt. Shift your bodyweight forward into plank position. When your foot reaches the ground, bend your right knee and sit your hip back in a one-legged squat position. Drop into a perfect squat, then jump up onto the step so your feet land in a natural, wide stance. 8 medicine ball slams, 8 mountain climbers, 15 seconds rest. Stand with your feet together and the medicine ball held straight out in front of you. Hold the position at the top for a few counts while pretending you have a cape around your neck. Drop the dumbbells. Adjust your neck to a neutral position — avoid straining forward or hanging back. With extended arms, hold the medicine ball out in front of you. Lower into a squat, keeping your spine straight, and extend arms toward the ground. Catch the ball and repeat. Crunch back up, grab the ball, and return to the starting position, holding the ball overhead. Repeat. Here is a list of Medicine Ball Exercises starting with the exercises for beginners at the top and processing down to the more advanced options further down the list.. 1 Medicine Ball Slingshot. Stand with feet slightly wider than shoulder-width apart, holding the medicine ball straight over your head throughout the entire movement. Working movement from side to side is just as important as working front to back, which is why a lateral lunge is a great exercise to incorporate. Ensure that your neck stays neutral throughout this movement. Slowly lower your chest toward the ball (woof!) Seven moves, 30/15 and three rounds of sweaty medicine ball awesomeness. Engage core and extend arms straight out in front of you, holding a medicine ball. Stand with feet shoulder-width apart, holding the medicine ball in both hands at your chest. If you don’t have a medicine ball, we really recommend you get one. This article will explore the detailed benefits and reasons you may want to start adding exercises with this ball in your workout routines. Ask fellow gym-goers nicely if it’s OK to slam on. Get deep into that lunge, making sure your front thigh is parallel with the floor. Keep knees bent at a 90-degree angle (torso should be parallel to the floor). Let's look at running tips for when it's wet out. Hold a medicine ball weighing 6.5-11 pounds (3-5 kilograms) at your chest with your elbows underneath the ball. Once you’ve been practicing these moves for a while, start utilizing a heavier medicine ball to continue to challenge your strength and endurance. Stability ball deadbug. All rights reserved. When choosing a weight, pick a ball that’s heavy enough to slow the motion, slower than if you weren’t using any weight at all. A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball. Starting in a traditional push-up position, place your palms on the medicine ball. https://www.ncbi.nlm.nih.gov/pubmed/11726253, While recent research on medicine balls is limited, a 2012 study found that a 12-week resistance training program using medicine balls improved throwing distances. Our website services, content, and products are for informational purposes only. Twist your core to accommodate the movement, but keep your feet stationary. This page was created to provide you with a few select core strengthening exercises to consider as part of your medicine ball workout. Stand in a comfortable stance or sit tall in a chair, with core engaged. 8 Medicine Ball Exercises. All you need is a medicine ball, your body, and a can-do attitude. Perform 12 to 15 reps. Keep a slight bend in knee. Medicine ball exercises are fun, simple and can be done anywhere. It’s when the exercise feels impossible to finish. Rotary motion begins in the lower body. Sit with your legs bent at a 45-degree angle out in front of you, feet touching the floor. Repeat. The medicine ball squat, dribble, and toss is another full-body exercise that can accompany your cardio workout, since the dynamic movements will get your blood pumping and increase your heart rate. Medicine balls, that is. This one can be deceivingly tiring, so try it with a lighter ball first. B. Twisting exercises train rotation, a much neglected movement pattern that’s essential for power development and overall stability. (2001). Is running in the rain safe? Bring the ball back to the center. Draw shoulder blades down your back and peel chest and chin off the floor. Explosively swing the ball up overhead to the point that it reaches behind your head and neck — just don’t throw it backward! Stand about 6 inches away from it. For each move, aim for 10–15 reps — or as many as you can do with good form. The medicine ball is one of the most versatile workout tools. Pass medicine ball under front right thigh from the inside out. Adding a medicine ball to your standard push-up quickly morphs the upper-body blaster into an even more challenging move. And due to its versatility, this concept has stood the test of time and strength. Focus: To develop full body explosive power. Pause for 1 second at the top and return to start. Repeat twice more. Once your legs reach 90 degrees, drive through your heels to jump up and throw the ball straight up as high as possible — then get the heck out of the way! Medicine ball abs can be easily achieved by increasing weight or adding movements to transform beginner and intermediate exercises into advanced options instantly. Rest between rounds: 120 seconds. Lower your body into a squat. Precautions.