Try adding a medicine ball to your routine for both dynamic and static exercises. A medicine ball offers a wide range of benefits. It can be tossed, rolled, and slammed into the ground–giving you a variety of motion that is different from that of other fitness activities. This allows for a wider range of muscles to be targeted at one time, ensuring more effective results. It is important to remember that the exercises are not meant to replace your workout routine but rather enhance it and provide a different type of training.
Why Use Medicine Balls
Medicine balls have been around for about 3000 years, and they were originally made with a bladder filled with sand, which allowed them to be used during workouts with Persian wrestlers. In ancient Greece, the famous physician Hippocrates filled stuffed animal skins with sand to create medicine balls. His patients would throw the balls back and forth as part of their injury rehabilitation therapy.
Medicine balls are becoming more popular and can be purchased online and in-store, among other places. Stores like Walmart and Target will have your needs met, just make sure to check their inventory before purchasing online.
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This easy-to-learn yoga workout will help you stay fit and keep your cardio up when you’re working out. It will also help increase flexibility and strength. Strengthen your muscles and raise your heart rate, with a focus on strengthening your core and improving stability.
If you are new to using the ball, go for something moderate: 6, 8, or 10-pound balls are a great place to start for this routine. You will perform each exercise for 1 minute, with a 10-second rest in between.
Total-Body Medicine Ball Workout
Warm-Up 1 minute: Begin by lightly jogging for 30 seconds. Follow that by planting your feet wide and gently twisting your trunk from side to side for 30 seconds. (Note: Your hips and legs do not move, and your torso rotates slowly side-to-side]. Now, proceed directly to the first exercise.
1. Medicine Ball Squat Toss
How to do a medicine ball squat toss:
- Stand with your feet hip-width apart, knees slightly bent, and hold the medicine ball in front of your chest.
- Sit in a squat with your chest lifted, and try to keep your lower back parallel with the floor.
- Stand up with an explosive movement and throw a ball over your head.
- Catch the ball at chest level, then squat back down and repeat.
2. Medicine Ball Cross Behind Front Raise
How to do a medicine ball cross behind front raise:
- Stand with your feet hip-width apart and hold a medicine ball in your hands, arms straight down in front of your body.
- Step your right foot in front of your left leg, cross the front of your right foot over the back of your left, and bend at the knees while keeping them facing forward. Raise both arms to shoulder level. Keep your hips facing forward.
- Return to the previous position and switch sides
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3. Medicine Ball Rolling Push-Ups
How to do rolling push-ups using a medicine ball:
- Start in a plank position with your right hand on top of a medicine ball and your left hand on the floor. Your hands should be directly below your shoulders with arms long.
- Begin to lower your chest toward the floor, bending your elbows and keeping your body straight. If this is too difficult, bend your knees and place them on the ground.
- Press the ball up to a starting position and release it. Lower your body until you can hold the ball under your left hand, then repeat the pushing exercise with your right hand. Do just one push-up this way.
4. Medicine Ball Plank Jacks
How to do a medicine ball plank jacks:
- Begin kneeling on the floor with your hands cupped around a medicine ball
- Tighten your upper and lower abdominal muscles, contract your buttocks and extend your legs. Keep your arms at your sides with your shoulders down away from your ears
- Jump your feet out to shoulder width and then jump them back in together
5. Medicine Ball Lunge with Rotation
How to do a medicine ball lunge with rotation:
- Stand with your feet hip-width apart and hold the ball in front of your chest
- Step your right foot behind you, bending both of your knees into a lunge while twisting the ball to your left side. Keep both of your hands on the ball and lengthen your arms.
- Draw a sphere to fill the screen, and then draw a circle on the right-hand side of the screen.
- Step your left foot behind you, bending both knees into a lunge, and turning your weight over to rotate the ball to your right side. Keep both hands on the ball and arms long.
- Return to start. That is one repetition
6. Medicine Ball Slam
How to do a medicine ball slam:
- Hold the medicine ball above your head in both hands, with both feet slightly wider than hip-width apart and knees slightly bent
- Just throw the ball up towards the sky, using your shoulder muscles and lower back
- After catching the ball, you should raise it up above your head and then repeat the motion continuously
7. Medicine Ball High-To-Low
How to do a medicine ball high-to-low:
- Stand with your feet hip-width apart with a ball in your hands, pulling it close to your chest and tilting it toward your chin
- Bend your knees into a squat position as you pull the ball down toward the inside of your left ankle
- As you stand up, wipe the saliva off your chin, and reach the ball back over to its original position
Benefits of Using a Medicine Ball for Exercise
Medicine balls are a great tool for all types of exercise. They can be used for both weight training and cardio exercises. They provide good resistance and are easy to use in any type of workout routine.
The benefits of using medicine balls include increased muscle strength, improved balance, and increased coordination. The ball also works the core muscles which is especially important for those who experience back pain or other muscle problems.
Medicine balls are typically made from rubber or vinyl with a textured surface that provides grip during exercise, but some can also be made from metal or glass materials.