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5 Medicine Ball Exercises For A Full-Body Workout

5 Medicine Ball Exercises For A Full-Body Workout
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You don’t need to have a state-of-the-art gym in your home to get a killer workout. You can achieve the lean, sculpted body you’re yearning for by using a simple Medicine ball. Everyday fitness gear that you probably have lying around your bedroom or basement can be enough for a good workout. The trick to getting trim is knowing how to use the equipment effectively and correctly. 

In this blog, I will be showcasing the medicine ball, a great tool for exercising at home. Make sure to choose a medicine ball that’s proper weight. I recommend using an 8-12 pound ball, depending on your level of strength and comfort. Here are five solo moves and one bonus partner move that’ll give you a full-body workout.

The Move: Shovel

What it works: 

  • Shoulders
  • Triceps
  • Hamstrings
  • Glutes
  • Abdominals

How to do it:

  1. Begin by standing with your legs slightly wider than shoulder width while holding a medicine ball directly overhead.
  2. As you inhale, hinge at the hips while maintaining a flat back and bending the knees slightly.
  3. Lower your arms to bring the ball between your legs as if you were about to throw it behind you.
  4. Contract your abdominals and return to standing with the ball overhead on an exhale.
  5. Repeat for twelve to fifteen repetitions.

Complete three sets.

Safety tip:

Make sure to maintain a neutral spine the entire time by hinging at the hips; don’t let your spine round.

The Move: Chops

What it works:

  • Shoulders
  • Triceps
  • Biceps
  • Obliques
  • Glutes

How to do it:

  1. Begin by standing while holding a medicine ball over your right shoulder.
  2. As you inhale, pivot your right foot, rotate your right hip inwards, and bend your knees slightly to lower the ball toward your left hip in a chopping motion.
  3. To return to standing, press off your left foot, pivot the left foot and rotate your left hip inward to bring the ball back to your right shoulder.
  4. Repeat twelve to fifteen times, and then do your opposite side.

Complete three sets.

Safety tips:

Make sure the spine remains neutral and does not round. Also, your knee should always be in alignment with your ankle.

The Move: Overhead Throw to Squat

It works:

  • Shoulder
  • Triceps
  • Hamstrings
  • Glutes
  • Calves
  • Quadriceps

How to do it:

  1. Begin by standing with feet shoulder-width apart while holding a medicine ball to your chest.
  2. Throw the ball straight up overhead as high as you are comfortable with.
  3. Catch the medicine ball and immediately drop into a squat, either throwing the ball on the ground or touching it down.
  4. As you return to standing gripping the ball, throw the ball back overhead, catching it to drop back into a squat. Repeat 15 repetitions.

Complete three sets.

Safety tips:

  • Throw the medicine ball down with a squat-like motion.
  • Do not round at the spine.
  • If you are using a ball that bounces and throws the ball to the ground, make sure you catch it on its rebound.

The Move: Medicine Ball-Push Ups

What it works:

  • Chest
  • Triceps
  • Shoulders
  • Abdominals

How to do it:

  1. Begin by getting into a push-up position with one palm on a medicine ball and the other on the floor.
  2. Ensure your core is taut so that your body is in a plank position with both arms slightly wider than shoulder-width.
  3. Lower down until your elbows are at a 90-degree angle on your inhale.
  4. On your exhale, press away, extending both elbows.
  5. Repeat 6-8 repetitions before switching the ball to your opposite hand.

Complete three sets.

Safety tips:

Keep a long neck to avoid stress on your cervical spine. It may help to focus on a spot 5 inches in front of you on the floor to focus on.

The Move: Medicine Ball Abdominal Twist

What it works:

  • Obliques
  • Inner Thighs

How to do it:

  1. Begin by laying on your back with your arms out to the side in a T position.
  2. Place a medicine ball between your thighs above your knees and raise your legs to the tabletop with shins parallel to the floor and hips and knees at 90-degree angles.
  3. On an inhale, lower your legs slightly to the right making sure that both shoulders maintain contact with the floor. This will most likely be a small motion.
  4. Continue to squeeze the medicine ball between your legs to work your inner thighs.
  5. As you exhale, pull your abdominals in and together to return to the center.
  6. Lower down to your left on your next inhale and exhale back to the center. Repeat for fifteen repetitions, alternating sides.

Complete three sets.

Safety tips:

Maintain contact between your shoulders and the floor throughout the entire exercise. Keep the shins parallel to the floor throughout the exercise with knees bent at a 90-degree angle.

Bonus Move: Medicine Ball Catch 

(Grab a friend to perform this partner exercise!)

What it Works:

  • Chest
  • Triceps
  • Abdominals
  • Glutes
  • Hamstrings
  • Calves
  • Quadriceps

How to do it:

Person A:

  1. Stand with feet slightly wider than hips-width and knees slightly bent.
  2. Hold the medicine ball to your chest with elbows to the side.
  3. Throw the medicine ball to your partner by straightening your legs and extending your elbows to complete a chest pass.

Person B:

  1. As you catch the ball, drop down into a squat and chest pass the ball back to your partner as you return to standing.
  2. Person A will catch and return the ball in the same manner as person B. Repeat for 20 passes. Complete three sets.

Safety tips:

Use your whole body to throw the ball, beginning by pushing off the ground. Keep a tight core when you catch the ball.

More Workouts:

Beginner Workout Plan

Exceptional workouts to reduce weight

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