A medicine ball can be found in most gyms and is versatile for many exercises. I use it for my abs, lower body and arms. Some exercises work the entire body and are a great substitute for cardio because they make your heart rate jump. This equipment also gives you a choice of the weight you want to use during an exercise, which allows you train with a medicine ball at any fitness level.
The below exercises can be done in a circuit or at separate times depending on what part of the body you’re working out. Do three sets of 12-15 reps as this is relatively standard for these exercises!
- Plank on Medicine Ball – I love doing this exercise first because it starts my workout with a strong core. The medicine ball plank helps my abs stay tight during my remaining workout. Aside from a regular floor plank, the ball adds more difficulty and engages your core more. Be sure to keep your hips slightly up and feet shoulder width apart. Tighten your core and breathe!
- Reverse Lunge – Hold the medicine ball close to your chest. Take one foot and step backwards into a lunge while extending arms away from your body. Bring the ball back into your chest when you return to the standing position. Repeat on opposite leg.
- Hip Thrust – Place the ball of your feet on the top of the medicine ball. Drive your heels into the ball as you raise your hips, keeping your shoulder blades on the floor. Squeeze your glutes at the same tip you raise your hips. Hold the position for a few seconds and lower back down.
- Wall Ball Toss – Face the wall and stand shoulder-width apart. Hold the ball close to your chest and squat down. As you stand up, throw the ball up and onto the wall. Catch the medicine ball as it falls and return back into a squat position.
- Ab Twist – Begin in a squatting position with the medicine ball in front of either foot. Pick up the medicine ball and gradually stand up from your squatting position. Swing your arms out and twist your upper body towards the opposite side that you placed the ball. Return to the starting position and repeat.