Great exercises w/ medicine ball

Pics, descriptions medicine ball exercises

Following are terrific exercises with medicine ball including descriptions, pics & brief explanations of effects exercise for specific medicine ball exercises.


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Effects, benefits medicine ball exercises

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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 exercises

1) Side crunches

1 - 3 sets, 5 - 20 reps. Use stability ball for greater effects or simply use medicine ball held at upper torso.

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2) Butt/oblique twists

1 - 3 sets, 5 - 20 reps. No stability ball, no problem. Just rest shoulders on ground.

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3) Back/ab conditioners

1 - 2 sets, 5 - 1 reps. Can be done with no stability ball.

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4) Lunges

1 - 2 sets, 5 - 20 reps. Great for butt & thighs.

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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.

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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.”

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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.

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8) Standing twists

2 - 3 sets, 8 - 30 reps. Great warm up. Bend knees just a touch for full body effect.

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9) Reverse crunches with medicine ball

2 - 3 sets, 8 - 30 reps. Great for lower abs & legs.

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10) Seated side twists

2 - 3 sets, 10 - 30 reps. Great for shoulders & abs. Exaggerate reach up high for better exercise effects on shoulders.

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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.

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