Tired of having to go to the gym to get a good home workout? Look no further than medicine balls! Medicine balls are a great way to get a killer home workout without ever having to leave the house. In this blog post, we will show you 9 exercises that can be done with medicine balls to give you an effective full body workout in the comfort of your own home. So grab a medicine ball, and let's get started!
Top 9 Medicine Ball Exercises
1) Squat to Overhead Press
This is an excellent exercise to strengthen your entire body and improve your health and fitness. This exercise combines a squat and overhead press with a medicine ball for added resistance.
To perform the Squat to Overhead Press:
- Stand tall with your feet slightly wider than shoulder-width apart, and hold a medicine ball in both hands in front of your chest.
- Squat down, bringing the medicine ball down to your knees as you go.
- As you return to standing, drive the ball up and above your head with your arms extended straight.
- Lower the medicine ball back to your chest and repeat the movement.
Complete 8-10 reps of this exercise before moving on to the next. This exercise will work the legs, core, and upper body all in one!
2) Seated Russian Twist
The Seated Russian Twist is a great exercise to incorporate into any home workout routine. Not only does this exercise target the core muscles, but it also strengthens the upper and lower body. This exercise helps to improve overall health and fitness while providing a challenging workout.
To begin, sit on the floor with your legs slightly bent. Hold a medicine ball (or other weighted object) in both hands with your arms extended in front of you. Next, slowly twist your torso to the left as far as you can go, and then twist to the right. Make sure to engage your core throughout this movement to ensure proper form. Perform 10-15 repetitions of this exercise for 3-4 sets.
This exercise is great for those who are looking for an effective workout that requires minimal space and equipment. It can also be easily modified to accommodate various fitness levels by adjusting the weight or number of repetitions. Give the Seated Russian Twist a try and see how it can help you reach your fitness goals!
3) Lateral Raise
This exercise is great for targeting your shoulders, as well as your core muscles. The Lateral Raise will also help to improve your overall health by working the shoulders and back muscles. To begin the exercise, start by holding the medicine ball in both hands in front of your chest. Make sure your palms are facing down, and your elbows are slightly bent. Next, raise the ball straight up above your head while keeping your arms extended and the ball close to your body. Hold this position for a few seconds before lowering the ball back to its starting position. As you perform this exercise, be sure to keep your core engaged and your chest up, as well as your shoulders down away from your ears. This is a great exercise for developing strength and improving your overall health.
4) Chest Press
The chest press is an excellent exercise to target the chest muscles and build strength in this area. This exercise can be done with a medicine ball or a set of dumbbells. To begin the exercise, stand with your feet shoulder-width apart and hold a medicine ball at chest level. Make sure your elbows are bent at 90 degrees and the ball is directly in front of your chest. Now, press the ball away from your body until your arms are fully extended. Make sure to keep your back straight during this movement. Then, slowly lower the ball back to its original starting position. For best results, perform 3 sets of 10-12 repetitions.
5) Overhead Triceps Extension
This exercise is great for targeting the triceps muscle group. It can be done with or without a medicine ball. To perform this exercise, start by standing with your feet hip-width apart, arms extended above your head, and holding a medicine ball (or no weight at all). Bend your elbows and lower the ball behind your head, making sure to keep your elbows close to your head and your back straight. Once you have lowered the ball as far as possible, press it back up and straighten your arms again. Make sure to keep tension in your triceps throughout the entire movement. This exercise can be done for a set amount of reps or time. Start with a lightweight and work your way up if you feel comfortable doing so.
6) Bicep Curl
The bicep curl is a staple exercise for targeting the muscles of your upper arm. With the use of a medicine ball, you can take this classic exercise up a notch and really challenge your arms. To perform the bicep curl with a medicine ball, start by standing with your feet hip-width apart and holding a medicine ball in front of your chest. Bend your elbows and curl the medicine ball up towards your shoulders while maintaining control and keeping your core engaged. Pause at the top and then slowly lower back to the starting position. Make sure to keep your elbows close to your body as you do this exercise. Do 3 sets of 8-12 reps for a good workout!
7) Reverse Lunge with Twist
The Reverse Lunge with Twist is a great exercise to work your lower body while engaging your core. It will help to strengthen your legs, glutes, and core muscles.
To begin, start with your feet hip-width apart and hold a medicine ball in both hands. Step back with one foot into a reverse lunge position and keep your torso upright. Twist your torso and arms to the side of the front leg, making sure to keep your arms straight. Then twist back to the center and stand up. Make sure to keep your weight on the front leg throughout the exercise.
Repeat this motion on the other side and continue alternating sides for the desired number of repetitions.
This exercise can also be done without a medicine ball if desired. If you do not have access to a medicine ball, you can still get a great workout by adding a dynamic twist to the traditional reverse lunge.
8) V-Sit
The V-sit is an excellent exercise for building core strength and improving your balance. To perform this exercise, start by sitting on the floor with your legs extended in front of you. Place a medicine ball between your feet and then lift your legs up off the ground. Keep your abs engaged, and begin to twist from side to side while maintaining control of the ball with your feet. As you twist, make sure to keep your torso in a straight line. Continue twisting from side to side until you feel your core fatigued. When finished, slowly lower your legs back to the ground. This exercise is great for targeting your core muscles as well as improving your overall balance and stability.
9) Medicine Ball Russian Twist
The medicine ball Russian Twist is an effective core exercise that works the obliques and strengthens the abdominal muscles. To perform the Russian Twist, start in a seated position with your feet off the ground, knees bent, and heels on the floor. Hold a medicine ball in front of your chest with both hands and rotate your torso from side to side. As you twist, move the ball from one side to the other while maintaining a tight core. You can make this exercise more challenging by adding a crunch at the top of the motion or by lifting your feet off the ground. Keep your head and neck in line with your spine throughout the movement. Do as many reps as you can for one to three sets. This exercise will help strengthen and tone your abdominal muscles for improved core stability.
