10 Medicine Ball Exercises to Get Your Fitness On: Toning, Strengthening & More!

Medicine Exercises

Medicine Ball Exercises To Get Your Fitness On

With the right medicine ball exercises, you can easily improve your overall health, as well as create more toned and stronger muscles. Whether you’re new to fitness or an avid gym-goer, medicine balls are incredibly versatile, and are a fantastic addition to your home workout. Read on for the top 10 medicine ball exercises that you can get started with today!

1. Medicine Ball Squats

Medicine ball squats are an absolute must for toning and strengthening your lower-body. Start with your feet shoulder-width apart, holding the medicine ball in front of your chest. Make sure to keep your back straight and bend your knees, lowering into a squat. Straighten your legs and come up, pressing the ball up towards the ceiling while pressing your heels firmly into the ground.

2. Chest Passes

Chest passes are the perfect exercise for strengthening your upper body. Begin by holding the medicine ball up in front of your chest, and then by slightly bending your knees and exploding forward, throw it up and forward with your hands. Make sure you don’t lock your elbows, and repeat the exercise for the desired amount of repetitions.

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3. Russian Twists

Russian twists are a great way to engage your core. Improve your balance and stability by sitting upright and holding the medicine ball at your chest. Using your core, twist your upper body to the right and left, alternating sides each time. As you become stronger, you can increase the weight of the medicine ball.

4. Sitting Overhead Press

The sitting overhead press is a great exercise to strengthen your shoulders and it’s really easy to do. Sit on the floor, with your feet flat and your back straight, holding the medicine ball in front of your chest. Slowly press the ball up above your head before returning to the starting position and repeating.

5. Medicine Ball Reverse Lunges

This exercise is wonderful for toning your thighs and strengthening your lower body. Start with your feet shoulder width apart, the medicine ball held at your chest. Take a large step behind you and bend your knees, lowering your body and allowing both knees to form 90 degree angles, ensuring that the front knee does not move over your toes. Straighten your legs and press off your toes, returning to the starting position.

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6. Overhead Slams

For an explosive exercise, try the medicine ball overhead slams. Stand with your legs shoulder width apart and hold the ball above you with arms extended. Bend your knees and lower the ball behind your head before explosively slamming it down onto the ground. Make sure to keep your arms pointing up and repeat the exercise after picking up the ball.

7. V Ups

V Ups are a great exercise for improving core and stomach muscles. Lie on the ground with your legs and arms extended. Hold the medicine ball above you and bring your legs and torso up towards each other, until the ball almost meets your toes. Lower your body back down and repeat.

8. Seated Russian Twist

This exercise is similar to the Russian twists and a great way to work both your core and upper body. Start by sitting on the floor with a medicine ball in your hands. Twist your upper body to the left, and then back to the right, while bringing the medicine ball up to the opposite side. Make sure to keep your lower body steady by using your core and repeat for the desired amount of repetitions.

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9. Burpees with a Push Up

Burpees are a great exercise for toning and strengthening your whole body. Begin in a standing position and lower yourself into a squat, placing the medicine ball on the ground and stepping back into a plank position. Do a push up, bring yourself back into the squat and press the medicine ball up explosively. Return to the starting position and repeat.

10. Squat and Press

Finally, the squat and press is a great exercise for working your whole body in one go. Start with your feet shoulder width apart and hold the medicine ball just above the ground. Squat down and press the ball up above your head, before going back into a squat and returning to the original position.

You now have 10 great medicine ball exercises that you can do at home or in the gym. And don’t forget, regular physical activity can help improve your overall health and wellbeing – so get to it!

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