A med ball or a medicine ball is an effective bit of home gym equipment. If you’re looking for space-saving gear, the ball is the right choice. Not only does it need a little space, but the piece can be used for a full-body workout. No matter what your fitness level is, there are various arms, legs, and abs exercises with medicine ball involved.
What Is a Medicine Ball?
A medicine ball is a weighted ball that is commonly filled with sand. The material used for making the gear is more solid than the one of the stability ball. The last is an inflated item that is usually bigger in size.
Medicine balls were primarily used for muscle strength and rehabilitation. Such equipment provides low-impact workouts that are beneficial for recovering patients. But nowadays, the medicine ball can be found at any commercial gym.
You can add it to any routine amping up muscles all over the body. You can perform a wide range of exercises. They include crunches, push-ups, squats, lunges, and more.
How Heavy Is a Medicine Ball?
Medicine balls are relatively small but heavy enough. They come in an array of weights. A medicine ball weighs from 1 to 50 pounds. Smaller gear resembles the size of a softball. While larger balls look like a volleyball. The average diameter of a med ball is 13.7 inches.
What Is Wall Ball?
The wall ball is a high-intensity exercise to activate a range of muscles. The workout engages both upper and lower body muscles. You have to perform a square while tossing the ball with your hands.
To do a wall ball squat, you need an empty wall and a medicine ball. There are several variations of the wall ball. And the standard one requires you to stand in front of the wall.
Medicine Ball Core Exercise Benefits
- The gear comes in a range of weights to provide different resistance levels.
- The lightweight medicine ball is advantageous for athletes of all fitness levels.
- It can be used in almost every workout to activate most muscle groups.
- The gear is beneficial for losing belly fat.
- There’s a low risk of injury.
- The ball can provide both static and dynamic moves.
- Medicine ball training promotes proper posture.
- It improves balance and coordination.
Best Medicine Ball Workout for Beginners
Medicine Ball Exercise for Abs
1. Overhead Slam
The medicine ball slam is performed in a standing position. Stand with your feet shoulder-width apart. The knees are slightly bent. Grasp a medicine ball in both hands. That’s your starting position.
Raise the ball overhead and bend at your hips. Slam the medicine ball in front of you and catch it. While doing overhead slams, make sure your back isn’t arched. Don’t push the ball too hard. Do 10-12 reps per set.
2. Russian Twist
Get down on the floor or a yoga mat with your face up. The knees are bent with feet flat on the ground. Hold the gear with both hands and keep the medicine ball in front of your chest. Slightly lean back creating a 45-degree angle with the floor. Brace your core. That’s your starting position.
The heels are touching the floor with your feet flexed. Start rotating your torso to the right. While doing the twist, keep the medicine ball in front of your chest. Keep your back straight. Then get back to the starting point and twist your torso to the left. Do 10-16 reps per side.
3. Medicine Ball Crunch
Another fascinating exercise to fire up your core. Get down on the mat with your face up. The knees are slightly bent with your feet flat on the floor. Hold a medicine ball with both hands. Extend your arms and keep the ball overhead. That’s your start point.
Squeeze your abs and raise your torso. The head, shoulders, and back are off the ground. Keep the arms extended holding the medicine ball out in front of you. Look forward when doing crunches.
Lower back down on the mat and hold a medicine ball over your head. Do 8-12 reps per set.
Medicine Ball Exercises for Arms
4. Medicine Ball Exchange
This exercise is excellent to warm up your upper muscle groups. And keep your heart rate accelerated. This medicine ball exchange can be performed either seated or standing. Beginner athletes are recommended to use a lightweight medicine ball (up to 6 pounds) and perform slow moves. Advanced sportsmen can use a heavy ball that weighs up to 8 pounds and more.
Stand or sit and place a medicine ball in both hands. Keep your back upright watching your proper position. Brace your core. Hold the ball with your right hand with the arm by your side. Raise the ball overhead and take the gear with your left hand. Lower the left hand down with the arm by your side.
Go on passing the ball from the right to the left alternating your arms. Repeat 15-20 times per set.
5. Shoulder Press
The shoulder press is one of the easiest exercises for the upper body. Stand with feet hip-width apart. Grasp the medicine ball with both hands in front of your chest. The elbows are bent close to the torso. That’s your starting position.
Extend your arms and bring the medicine ball over your head. Brace your core while performing. Slowly lower the arms and bring the ball back to the chest level. Do 10-12 reps per set.
6. Biceps Curl
Stand with your feet shoulder-width apart. Hold the medicine ball in both hands. The ball is in front of your chest. Keep the elbows bent and close to the torso. That’s your start point.
Lower the ball to the floor while extending your arms. Hold on for a second and bring the medicine ball back to the chest level. Repeat 10-12 times per set.
Medicine Ball Exercises for Lower Body
7. Circle Squat
The circle squat is a great addition to your cardio to keep your heart rate going. Stand with feet hip-width apart. Hold a med ball with your hands on the right side by your hip.
Circle the ball over your head and slightly in front of you. Step sideways with your left leg while performing. The ball goes around you and lowers down. When lowering, get to the squat position with your knees bent. When you squat, the arms are lowered with the medicine ball between your legs.
Get back to the starting position with the ball placed by the right side close to the hip. Place the left foot back in. That’s the end of the circle and rep. Do 12-16 reps per set.
8. Bridge with Ball Squeeze
Make the bridge even more efficient by using a medicine ball. Lie down on the mat with your face up. The knees are bent and the feet are flat on the floor. The heels are placed close to the glutes.
Place the med ball between the knees. The arms are fully extended with the palms facing up. They rest along the body while performing. That’s your start point.
Squeeze your glutes and the ball. Drive through the heels to raise your hips. Make a pause for a second at the top momentum. Then lower the hips back on the mat.
9. Medicine Ball Lunge and Slam
Stand straight and hold a medicine ball in front of your chest. The arms are bent with the elbows close to the torso. Get to the lunge position by stepping forward with your right foot. The knee creates a 90-degree angle. The right thigh is parallel to the floor.
As soon as you lunge, twist over the right thigh and slam the ball on the floor. Catch the ball and stand up to the starting position. So the ball is at the chest level again. Then do the same exercise with your left leg. Alternate your legs every time. Keep your back straight and face looking forward. Do 10-12 reps per set.
Best Medicine Ball Workout for Advanced
Medicine Ball Workout for Abs
Get down on the floor or mat with your face up. Hold a medicine ball with your both hands. The legs and arms are fully extended. The med ball is over your head. The heels are touching the ground with your feet flexed. That’s your start point.
Brace your core and start raising your arms and legs at the same time. Try to reach your toes with a medicine ball creating a V shape. For more advanced exercise, you can pass the ball to your feet when you’re at the V position. Then slowly lower your legs and arms. Return to the starting position. That’s 1 rep.
If you’re doing V-Pass, lift your arms and legs and pass the ball back to your hands. Repeat 6-10 times per set.
2. Medicine Ball Plank
It’s time to level up your plank. Get down on the mat with your face down and legs extended behind. The toes are touching the floor with the heels pointed up. Hold a medicine ball with your hands. Extend your arms to get on a high plank position. The medicine ball is your pivot point.
Brace your core and back while performing the plank. Keep your hips and shoulders down creating a straight line. Hold in plank for 15-60 seconds. The more, the better.
3. Mountain Climber with a Medicine Ball
The starting position is similar to the medicine ball plank. Get to the plank position with your legs fully extended behind you. Place the ball in both hands with your arms straight.
Pull your right knee to the chest and hold on for a second. Then lower the leg back to the start point. Pull the left leg to your chest and hold on for a second. Return to the plank position. Brace your abs and back while performing. Keep an intensive pace while raising your knee.
Alternate your knees and watch your posture. Perform for 30-60 seconds. For a more advanced exercise, use a resistance band.
Medicine Ball Workout for Arms
4. Ball Fly
That’s a tremendous exercise to amp up your arms, shoulders, and core. The workout requires a fitness ball as well. Get down on the mat with your face up. Rest your neck and shoulder blades on the stability ball. Bend your knees creating a 90-degree angle with the floor. The torso is parallel to the ground. Hold the medicine ball with your hands with the arms extended and raised up.
Brace your core and back while performing. Make sure your hips are raised. Grasp the ball with your right hand and slowly lower the arm so it’s parallel to the mat. There’s still a light elbow bend left. Then slowly raise the right arm facing the ceiling. Shift the ball to the left hand. Now lower the left arm and then raise it up. That’s one rep. Alternate your hands every time. Do 10-12 reps per set.
5. Triceps Extension
You can perform the triceps extension seated or standing. The exercise is similar to the one with dumbbells. Stand with feet hip-width apart. Brace your core and back. Place the ball in your hands and keep it over your head. The arms are fully extended and close to the ears. That’s your starting position.
Bend your elbows and lower the ball behind the head. The elbows create a 90-degree angle. Brace your triceps to straighten up your arms. Bring the ball back to the starting position. Do 12-16 reps per set.
6. Medicine Ball Pullover
The pullover can be performed not only with dumbbells but with a medicine ball as well. That’s an excellent exercise to target your arms, shoulders, and lats. You’ll need a bench or a stability ball to do the workout.
Lie down on the bench with your face up. Hold a medicine ball with both hands above your shoulders. Twist the ball so your right hand is on the top and your left hand is on the bottom. Start lowering the ball behind your head. Your arms are fully extended. Brace your core and keep your back slightly arched.
Lift your hands back and rotate the ball again. So now the left hand is on the top and your right hand is on the bottom. Alternate the hand position every time. Repeat 8-10 times per set.
Medicine Ball Workout for Lower Body
7. Medicine Ball Squat with a Single-Leg
Bring squats to the next level by adding a single leg motion. Stand up with the medicine ball in your hands. The ball is at the chest level with your elbows bent and close to the torso. The feet are hip-width apart with the knees slightly bent. That’s your start point.
Lift your right leg off the floor in front of you. The leg is extended in this position. Get down into a squat position with your leg lifted. Your left knee is bent. Return to the starting position with your right leg still not touching the ground. Do 8-10 reps. Then switch legs. Do another 8-10 reps with your left leg raised.
8. Single Leg Hip Bridge
Get down on the mat with the ball in your hands. The face is looking up. Get to the bridge position with your knees bent and feet flat on the mat. The arms are extended and raised to the ceiling. The elbows are slightly bent holding the medicine ball.
Brace your core and lift your right leg up facing the ceiling. The right foot is flexed. There’s a slight bend in your right knee. Drive through the left heel and lift your hips. The right foot and shoulders are pivot points. Make a pause for a second. Then return to the starting position. Your arms are raised all the time. Do 10-12 reps. Then switch leg. Do another 10-12 reps with your left leg lifted.
9. Wall Ball
Stand in front of the wall holding the ball in your hands. The feet are hip-width apart. The toes are slightly outward. Hold the med ball at your chest level. The elbows are bent and close to the sides.
Brace your core and squeeze the medicine ball while performing. Start doing a squat and slightly bend your knees. The thighs are parallel to the ground. Drive through the body up and toss the ball to the ball. Target the point above your head 8-12 feet high. You can hang a target on the wall to focus on it better. The arms are extended.
Catch the ball and bring lower it back to the chest. Squat again. Do 10-12 reps per set. Or set the time for 30-60 seconds and toss the ball as many times as possible.
Medicine Balls to Get in Shape
A med ball is a go-to piece of home gym equipment. It provides a range of exercises to amp up your muscles. It’s great gear for high-intensity training to lose weight. The medicine ball comes in an array of weights that are suitable for beginner and expert users.
Medicine balls are friendly to saving space. If you’re looking for a home gym on a budget, this piece is worth your attention. Apart from the ball, look for other efficient free weights like kettlebells and weight plates. Such products are ideal for strength training.
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