How Do I Use A Medicine Ball?
First off, you must be careful. They are heavy, and can actually hurt someone -- or damage your flat screen television if you lose your grip. Your personal trainer can help by showing you the proper form, and making sure that you’re using the right weight.
1. A good beginner move is the shoulder press. Although fairly easy, you can up the difficulty with a heavier ball. Holding the ball in front of your chest, about level with the sternum, extend your arms upward to the ceiling, then lower and repeat.
2. For an effective abdominal workout, try straight leg sit ups. Lie flat on a mat, with your medicine ball in both hands. Hold your arms out straight, so that the ball is above your hips. Now, raise your legs straight up, so your body looks like an "L." Lower your legs slowly and repeat.
3. Push ups take on a new twist when you add the medicine ball. You will start in the traditional push up position, with your palms flat on the ball. Lean forward until you are in a plank position. Lower your chest to the ball, keeping elbows tucked at your sides. Repeat. Keep your core tight and your body straight.
4. For a toe touch, lie back down on the mat, again with the medicine ball in both hands. With the arms extended over the head, raise legs up (feet together) to form that giant "L" again. Now, bring the ball back up over your head, raising up to touch it to your toes.
5. Try a Romanian deadlift. Stand with legs shoulder width apart, knees slightly bent. Keep medicine ball in both hands. Lean forward at the hips, extending your left leg behind you. You should now be forming a straight line with your body, parallel to your extended leg. Reach the ball out ahead of you to extend the line further.
6. Also try this one: using a stability ball, lie face up, knees bent and flat on the floor. Extend arms, holding the ball to the ceiling. Shifting the ball to the left hand, slowly lower until left arm is parallel to the floor. Switch to right arm.
7. You can also do bicep curls with the ball, and a number of other exercises.
Your personal trainer can help you choose the workouts that are best for your level of fitness and weight loss goals. Ralph Roberts, a personal trainer in Amarillo, has been helping people achieve their best fitness and health for several years. Contact him to find out what he can do for you.