Strength Training with a Medicine Ball

A medicine ball is a heavy ball that you can use to strengthen your upper body and abdominal muscles. Today’s medicine balls aren’t like those big, heavy things your high school physical education teacher used to throw at you. Medicine balls for strength training are available in different weights from 2 pounds up to 25 pounds. Working out with a medicine ball once or twice each week can help you build muscle and burn fat.

You should select a medicine ball that you can lift without straining your arms. When you workout with a medicine ball, make sure your body is balanced and your feet flat on the floor. Workout your shoulders and upper body by holding a medicine ball in front of your chest with both hands. Extend your arms straight out from your shoulders and slowly raise the ball over your head. Hold it for a few seconds and then lower your arms. Keep your arms extended and then raise the ball over your head again. Try to do 10 repetitions of this exercise. You can work your triceps by holding the ball over your head and then lowering it behind your head by bending your elbows.

Work your obliques on each side of  your waist by holding a medicine ball while doing oblique twists. Lie on your back on the floor and bend your knees until your shins are parallel with the floor. Place a medicine ball between your knees. Rotate your knees to the left and then back to center. Rotate your knees to the right and then back to center. Keep your back flat against the floor and rotate from the waist. Do 10 repetitions.