Medicine Ball Exercises

Medicine Ball Exercises

medicine ball ab exercise

Medicine Ball Exercises are an excellent way to exercise the entire body. More specifically, medicine ball exercises can be used to independently workout the various muscle groups of the upper body, lower body, and core area.

Medicine balls are available in various sizes and typically range from 2 to 15 pounds in weight. The medicine ball weight variations allow the individual to increase the size and weight of the ball being used as their strength and endurance increases.

In addition, individual’s can also utilize the various medicine ball weights to quickly move from exercise to exercise. Medicine ball exercises are for all fitness levels and are recommended across all age groups.

Medicine ball exercises promote improved range of motion, core strength development, muscle strength and toning, cardiovascular conditioning, coordination, balance, flexibility, and joint integrity. Medicine ball exercises can be performed by the individual or with a workout partner.

In addition, medicine ball exercises are excellent for developing core strength. Core strength conditioning includes the areas of the body associated with the lower back, abdominals, hips, and obliques. In addition, exercising the core area of the body will directly strengthen joints associated with the elbows, shoulders, and knees, and provide improved raw power and endurance for the arms and legs.

Finally, exercising with a medicine ball allows multiple muscles to be exercised simultaneously. Exercises of this type promote mind-body and hand-eye coordination. In addition, many forms of medical institutions and physical therapy utilize medicine ball exercises as a form of rehabilitation.

Below you will find all of the medicine ball training exercises categorized by muscle group. Simply locate the specific muscle group that you wish to exercise using medicine ball exercises and a list of all exercises under the specific muscle group will be displayed. Each specific exercise will list the required equipment that is necessary to perform the exercise, the benefits of the exercise, the typical number of sets and repetitions for the exercise, and a step-by-step set of instructions on how to correctly perform the exercise. All of the exercises under this section are medicine ball exercises.

Abdominals Exercises

Abdominals Crunches

This exercise targets the upper abdominal muscles and is fairly easy to perform. This exercise requires the use of an exercise ball and a medicine ball. Recommended frequency: perform this exercise two to three times per week.

Ball Rotation

This exercise focuses on the obliques and the entire core area and is of moderate difficulty. This exercise requires the use of both an exercise ball and a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Floor Crunches

This exercise is fairly easy to perform and targets the upper abdominals. This exercise requires only a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Leg Crunches

This exercise focuses on the upper and lower abdominals and is of moderate difficulty to perform. This exercise requires the use of a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Long Arm Obliques Twists

This exercise works both sides of the obliques and is easy to perform. This exercise is performed using a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Lying Torso Twists

This exercise targets the obliques, one side at a time, and is of moderate difficulty to perform. This exercise requires the use of a medicine ball. Recommended frequency: perform this exercise one to five times per week.

Medicine Ball Leg Raises

This exercise is of moderate difficulty and targets the upper and lower abdominals. This exercise requires a medicine ball to be performed properly. Recommended frequency: perform this exercise two to three times per week.

Standing Obliques Twists

This exercise targets one side of the obliques at a time and is easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise one to five times per week.

Standing One Legged Twists

This exercise targets the obliques, one side at a time, and is easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise one to five times per week.

Twist Crunches

This exercise works the entire abdominal area and the obliques and is moderately easy to perform. This exercise requires two medicine balls to perform. Recommended frequency: perform this exercise one to five times per week.

Biceps Exercises

Biceps Curls

This exercise targets the biceps muscles. This exercise uses a medicine ball and the difficulty varies based on the weight of the medicine ball. Recommended frequency: perform this exercise two to three times per week.

Chest Exercises

Chest Pass

This exercise targets the pectorals muscles and is fairly easy to perform. This exercise requires a medicine ball and a sturdy wall or training partner to perform. Recommended frequency: perform this exercise two to five times per week.

Medicine Ball One Arm Pushups

This exercise targets the pectorals muscles and is of moderate difficulty to perform. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to four times per week.

Core Exercises

Figure 8’s

The difficulty of this exercise is dependent upon the weight of your medicine ball used to perform this exercise. This exercise targets the entire core area. Recommended frequency: perform this exercise one to three times per week.

Giant Zeros

This exercise requires a medicine ball to perform correctly and is fairly easy to perform. This exercise targets the entire core area. Recommended frequency: perform this exercise one to five times per week.

One Legged Cross Body Chops

This exercise focuses on core development and improves This exercise requires only a medicine ball and it is fairly easy to perform. Recommended frequency: perform this exercise one to three times per week.

Overhead Chops

This exercise targets the entire core region and the difficulty is primarily dependent on the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

Shot Put

This exercise requires a medicine ball and either a firm wall or a partner to perform. The difficulty of this exercise varies based on the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

Shuttle Pass Sprints

This exercise requires a medicine ball and is fairly difficult to perform. This exercise targets the entire core region. Recommended frequency: perform this exercise one to three times per week.

Side Throws

A partner or a firm wall, along with a medicine ball, are required to perform this exercise. The difficulty of the exercise depends on the weight of your medicine ball. Recommended frequency: perform this exercise one to three times per week.

Two Handed Hammer Throw

A medicine ball and either a firm wall or a training partner are required to perform this exercise. This exercise focuses on the entire core area, especially the obliques. Recommended frequency: perform this exercise one to three times per week.

Wall Throws

This exercise requires a firm wall and a medicine ball to perform. This exercise varies in difficulty and can be adjusted according to the weight of the medicine ball. Recommended frequency: perform this exercise one to three times per week.

Leg Exercises

Front Reach

This exercise is fairly easy to perform and targets the gluteals, hamstrings, and lower back muscles. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise two to four times per week.

One Legged Squat

This exercise requires balance and is fairly difficult to perform. This exercise uses a medicine ball and targets the quadriceps, hamstrings, and gluteals muscles. Recommended frequency: perform this exercise two to three times per week.

Overhead Lunges

This exercise is of moderate difficulty and targets the quadriceps, hamstrings, and gluteals muscles. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Side Reach

This exercise targets the hamstrings, gluteals, and quadriceps muscles and is easy to perform. This exercise required a medicine ball to be performed properly. Recommended frequency: perform this exercise two to four times per week.

Squats w/Medicine Ball

This exercise focuses on the quadriceps, hamstrings, and gluteals muscles and is fairly easy to perform. This exercise uses a medicine ball when performed. Recommended frequency: perform this exercise two to three times per week.

Walking Lunges

This exercise is of moderate difficulty and works the quadriceps, hamstrings, and gluteals muscles. This exercise requires a medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Wall Squats

This exercise is fairly easy to perform and works the quadriceps, hamstrings, and gluteals muscles. this exercise requires a study wall and medicine ball to perform. Recommended frequency: perform this exercise two to three times per week.

Shoulders Exercises

Medicine Ball Front Deltoids Raises

This exercise primarily targets the anterior deltoids and is fairly simple to perform. This exercise requires only a medicine ball to perform. Recommended frequency: perform this exercise one to five times per week.

Triceps Exercises

Overhead Triceps Extensions

This exercise is moderately easy to perform and targets the triceps muscles. This exercise is performed using an EZ curl bar or a barbell. Recommended frequency: perform this exercise two to three times per week.

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