Core-Building Medicine Ball Workout
03/01/2012 Leave a comment
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A medicine ball is a heavy, weighted ball that is used to strengthen the arms, legs and core muscles. Medicine balls vary in weight from a couple of pounds to as much as 25 pounds. Medicine balls differ from hand weights that are raised and lowered. Incorporating a medicine ball into your workout routine will involve twisting, bending, turning and tossing the ball. Exercises using a medicine ball can involve the full body and a wide range of muscles. As your core strength, arms and leg strength increases, move up to a heavier ball.
An easy medicine ball exercise is the figure eight. Stand up straight with your legs slightly apart no wider than your shoulder width. Keep your feet flat on the floor and point your toes forward. Hold a medicine ball with both hands and extend the ball out in front of your abdomen. Move the ball in a figure eight, down, up and around to the right 5 times. Repeat the figure eight motion 5 times toward the left. Increase the number of repetitions or move up to a heavier ball when you can complete 10 repetitions without your arms feeling tired.
Twists will strengthen your entire upper body, including your back and core muscles. Stand up straight with your feet apart. Hold a medicine ball with both hands with your elbows slightly bent toward your body. Swing the ball up to the right and twist your torso to the right with the momentum of the ball. Swing the ball back to the left turning your torso with the ball. Keep your feet planted on the floor and try to keep your heels from lifting up. Keep your abs tight during this exercise. Repeat this exercise 5 times in each direction.
You can work your oblique muscles using a medicine ball. Lie down on your back and raise your knees toward your chest. Place a medicine ball between your knees and squeeze your knees to hold the ball. Place your hands palms down on each side of your body for stability. Keep your upper back on the floor during this exercise. Rotate your knees to the left as far as you can and then return to the center position. Rotate your knees to the right and return to center. Do 5 repetitions on each side.
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