Looking at a medicine ball, it doesn't look tough to handle at all. We see different colors for the different weights and colors, and just about everyone has used one. Do you know why though? Let's take a closer look into the benefits and some of the best medicine ball exercises
Benefits Of Medicine Ball Exercises
Basically, medicine balls can turn any regular exercise move into something way more intense. This is because they throw your body off balance with the extra weight being carried, especially when you rotate with it or move it over your head. Therefore, your core muscles are heavily engaged to stabilize your body and keep you in place. Many people choose medicine ball workouts because they are easier to hold than a dumbbell, barbell, or kettlebell and are still used to target all the major muscle groups. One of the best benefits though is how creative you can get with them. Choose to swing the ball around in your hands, throw it against the wall, or even toss it back and forth with a friend. See more of some of the best medicine ball exercises below.
Medicine Ball Wood Chop
This medicine ball workout targets basically everything: your quads, glutes, obliques, shoulders, and back. To complete a proper wood chop, start by standing tall with the medicine ball in both hands in front of your chest. Then, lunge forward at an angle with your left foot, while simultaneously reaching the medicine ball toward your toes. Push off your left foot to stand back up and pivot on your toes while swinging medicine ball diagonally. The medicine ball will end up over your right shoulder. Repeat this for 30 seconds on this side, then rest for 30 seconds, and finally perform the movements for 30 seconds on the other side. Three rounds of each will give you a sufficient workout.
Medicine Ball Lunge
A lunge with a medicine ball will workout your quads, glutes, obliques, chest, and shoulders - especially if you twist with it. To perform this medicine ball workout, stand tall and hold your medicine ball in both hands at chest level. Next, step forward into a lunge with your left foot, making sure your knee doesn’t go past your foot. Then press the ball forward so that your arms are straight and twist to the left as far as you can, keeping your arms extended. Return back to center and repeat twisting to the left for 30 seconds. Finally stand up, lunge forward with your right foot and repeat twisting to the right side twice for 30 seconds. Do three sets with each leg, and you'll feel the burn.
Medicine Ball Squats
There are a couple of options for the infamous medicine ball squats. If you want to workout your core more, then stick to the classic. Stand tall with your feet slightly wider than hip-width apart, holding the medicine ball in both hands at chest level. Squat down as if you're sitting back in a chair, engaging your core and pressing the medicine ball out in front of you. Push through the glutes and stand back up, bringing the ball back to your chest. Do 30 seconds on, followed by 30 seconds of rest, and repeat three times. However, if you want to involve your back more, then do a squat with a straight-arm extension. Simply squat down, keeping your chest up, and tap the medicine ball to the floor in between your feet. Then push through your glutes, stand back up, and simultaneously swing your arms up towards the sky - keeping them straight the entire time. Same thing, do three sets for 30 seconds and resting 30 seconds in between, and see which style you prefer more.