Medicine Ball Workouts – 6 Great Exercises

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LineUSA Medicine BallsMedicine Ball Workouts – Oh Yea.

In gyms and bootcamps across the country, medicine ball workouts are king.  When you think medicine ball workouts, you’re probably thinking, that is so outdated.  Well what was old, is new again.  A medicine ball is typically between a 12 to 15 inch diameter and is made with leather or synthetic materials or both.  These medicine balls come in various weights and are designed to work your core and give you one heck of a workout.

Good medicine balls cost around $70-150 depending on weight.  If  you are looking for the ultimate in medicine balls, plan on spending around $575 from Lineaus Athletic.  Lineaus Hooper Lorette, the owner, produces some of the finest looking medicine balls I have seen thus far.  They have that old school feel and the old-school charm.

Checkout our Medicine Ball Review where we review some of the top exercise balls out there.

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Medicine Ball Workouts – Give Me Six.

Standing Ball Circles

  1. Hold the medicine ball and extend your arms directly above your head. {Your feet should be shoulder width apart}
  2. Rotate your arms counterclockwise and draw a big circle with the medicine ball {Make sure not to bend your elbows}
  3. Perform this movement 10 times and then repeat going the opposite direction or counterclockwise

Under The Legs

  1. Hold the medicine ball and extend your arms directly above your head. {Your feet should be a little wider than shoulder width apart}
  2. Bend at the waist and pass the medicine ball between your legs.  {Don’t Leg Go of the ball}
  3. After the ball passes between your legs, return to your starting position {keep the same intensity and speed throughout the exercise}
  4. Perform these movements 10 times

Standing Ball Twists

  1. Hold the medicine ball and extend your arms directly in front of you.
  2. Rotate the ball to the right {pivot on your left foot and rotate your torso}
  3. Return to center
  4. Rotate the ball to the left {pivot on your right foot and rotate your torso}
  5. Return to center
  6. Perform these movements 10 times each

Ball Squat Thrusts

  1. Hold the medicine ball next to your body by your chest. {Your feet should be shoulder width apart}
  2. Perform a squat by pushing your hips back and bending at the knees.  {lower your body until your thighs are parallel to the ground}
  3. Reverse the squat by driving your heels into the ground and pushing upward
  4. Press up with the medicine ball and extend your arms directly above your head.
  5. Return Back to the starting postion
  6. Perform these movements 10 times each

Ball Crunches

  1. Begin by laying down on your back, bend your knees about 90 degrees and place your feet flat on the floor.
  2. Hold the medicine ball next to your body about chest high.
  3. Slowly raise your back off the floor in a crunching motion and pause for about 2 seconds
  4. Lower back down
  5. Perform these movements 20 times each

Sitting Ball Twists

  1. Begin by sitting on the floor with your legs straight.
  2. Hold the ball in front of you with both hands
  3. Begin by twisting to the right and place the ball behind your back
  4. Twist to the left and pick up the ball up
  5. Twist to the right and repeat
  6. Perform these movements 10 times each

Hopefully you will enjoy these medicine ball workouts.

Please let us know what are your favorite medicine ball workouts are and we will post them here.  Also don’t forget to check out our Medicine Ball Reviews, to find out which medicine ball is right for you and for your own medicine ball workouts.

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About Author

Tom Crandall

Totally into multi-sports including triathlon, swimming, cycling, running skating and movement in general. Love to trail run and hang outdoors.

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