How Do I Use a Medicine Ball?
Unlike dumbbells, medicine balls are meant to be thrown; hey won’t get damaged if you drop them. Throwing a medicine ball will help develop explosive power in your arms and upper body. The medicine ball can be used to develop each part of your body.
Upper Body: There are a number of quick and easy exercises that you can do with a medicine ball that will strengthen your arms and shoulders.
One of the best is to hold the ball straight out in front to you with both hands, one on top of the ball and the other on the bottom. Move the ball as far to your left side as you can without twisting your body. Return to center and then move the ball to your right side. Do as many reps as feels comfortable. This is also a great warm up exercise.
Using the medicine ball for pushups is also a good exercise for the chest. Simply place the ball on the floor and put both hands on it. Perform a pushup as usual. The instability of the ball will help develop your muscles.
Lower Body: Adding a medicine ball to your lunges will help develop your glutes and quads. Simply hold the medicine ball close to your chest with both hands. Perform your lunges as usual. Make sure you do them slowly so you can really feel the stretch.
The medicine ball jump is another good exercise. Hold the medicine ball in both hands and then jump. You can either jump in the air as high as you can or jump onto a solid object like a jump box.
Your Core: As stated before, medicine balls are made to be thrown and one of the best core exercises let you slam it into the floor. Stand with your feet shoulder-width apart. Bring the medicine ball up over your head with both hands. Once it is above your head, slam it down on the floor as hard as you can. Just be careful that the ball doesn’t bounce back and hit you.
You can also use a medicine ball and exercise ball together. Lifting the medicine ball while stabilizing yourself on an exercise ball is a great core workout.
If you are looking for a certified personal trainer to help you with your workouts, contact me, Ralph Roberts and set up a training session. I can tailor an exercise regimen just for you.