Great exercises w/ medicine ballPics, descriptions medicine ball exercisesFollowing are terrific exercises with medicine ball including descriptions, pics & brief explanations of effects exercise for specific medicine ball exercises.
We also present two very good videos on medicine ball exercises on another page. Click for free exercise videos with medicine ball.
Following is a list of 10 great exercises for medicine ball.
Feel free to adapt exercises to your needs & fitness levels. The following medicine ball exercises can be used as the meat of an exercise session, warmup or cool down.
Simply ramp up intensity, reps & sets for meat or ramp down for warmup & cool down. Medicine ball exercises1) Side crunches
1 - 3 sets, 5 - 20 reps. Use stability ball for greater effects or simply use medicine ball held at upper torso.
2) Butt/oblique twists
1 - 3 sets, 5 - 20 reps. No stability ball, no problem. Just rest shoulders on ground.
3) Back/ab conditioners
1 - 2 sets, 5 - 1 reps. Can be done with no stability ball.
4) Lunges
1 - 2 sets, 5 - 20 reps. Great for butt & thighs.
5) Pushups
3 - 20 reps, 1 - 3 reps. Can do with one medicine ball under one hands for greater effect. Can also place knees on the ground to make pushup easier.
6) Woodchopper
2 - 3 sets, 5 - 25 reps. Perfect example of how exercises medicine ball imitate real life movements & why medicine ball exercises are considered “functional.”
7) Standing twist
2 - 3 sets, 5 - 20 reps. No partner, no problem. Just lay ball on a surface behind you & retrieve on the other side.
8) Standing twists
2 - 3 sets, 8 - 30 reps. Great warm up. Bend knees just a touch for full body effect.
9) Reverse crunches with medicine ball
2 - 3 sets, 8 - 30 reps. Great for lower abs & legs.
10) Seated side twists
2 - 3 sets, 10 - 30 reps. Great for shoulders & abs. Exaggerate reach up high for better exercise effects on shoulders.
Finally…
…bored with the same old exercise video?
Simply do the ten exercises with a medicine ball, in a row, one set each, at a speed you are comfortable with for, as many cycles as you can maintain covering 20 - 40 minutes and, voila, you’ve just completed a challenging, different aerobic workout. Add a cool down stretch & you are good for the day. Or, get creative. Just add a medicine ball to any calisthenic or movement and see how it intensifies a workout & banishes boredom.
I like to pretend the medicine ball is a basketball & shoot baskets with it at a wall. Or, I’ll just lift a medicine ball over my head for a minute, rest for a few, while on a stationary bike. If you liked our page on exercises with medicine ball & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from exercises with medicine ball 2 home |
