Medicine Ball Exercises: For Core, Arms And Full Body Strength

This exercise is excellent if you desire to target the muscles of your upper body. In addition, this is great for your legs as well. 

Target 3 rounds. Aim for 10 to 15 repetitions in each round.

Steps To Do It:

• Stand on the floor by holding the medicine ball.
• Push the medicine ball over your head with your hands.
• Bend your knees slightly.
• Throw the ball down to the ground.
• Catch the ball in its rebound or from the floor.
• Return to the starting phase. 

The medicine ball Russian twist focuses on the muscles of your core, mostly your oblique muscles, enhancing the strength and stability within the core. When you twist your abdomen, it creates pressure on the obliques and helps you to lose necessary body weight from such area. 

Repeat this exercise for 10-15 repetitions per side and reach 2 to 3 sets. 

Steps To Do It:

• Sit on a flat floor or the ground.
• Then, slightly bend your knees and lift from the ground.
• Hold a medicine ball in both of your hands and lean backward.
• Twist your torso to one side, touching the ball near the hip.
• Return to the center, pivoting to the other side.

Do you want to focus on your core stability? If yes, then, the medicine ball plank pass workout is perfect for you. Apart from your core, this can also show some influence on the muscles of your shoulders and arms as well. However, this workout might not be suitable for those who are just at the starting phase.  

It would be amazing if you could handle about 12 or so passes on each side.

Steps To Do It:

• Maintain the plank position, keeping a medicine ball next to one of the hands.
• Cross over and grasp the ball with your other hand to pass it over to that side.
• Place the ball back down and repeat the process by alternating sides.

Another great workout in order to focus on the muscles of your abdomen is the medicine ball v-ups which increases the robustness of your core. 

You might want to achieve 1 to 3 sets of medicine ball V-ups and repeat this 8-12 times in each set.

Steps To Do It:

• Lie on your back.
• After that, tightly hold a medicine ball above your head.
• Then, lift your legs and upper body as close as you can.
• When you feel a sensation on your core and legs, lower your back down to the initial position. 

If you are thinking of supremacy on your upper body, a medicine ball chest pass might help you reach that target. This workout includes the chest area and the muscles of your upper and lower arms.

Aim for 15 rounds and a few sets.

Steps To Do It:

• Find an open place in front of the wall and stand at a shoulder-width distance.
• Hold a medicine ball at the level of your chest.
• Throw the ball into the wall using all of your energy.
• When the ball returns after bouncing, catch it by bending your knees.

One of the simplest variations of the overhead press is the medicine ball overhead press. This workout can encourage nourishing strength along with promoting stability in your upper body, including shoulders and triceps muscles. 

Executing this workout for 2 to 3 times everyday with a dozen reps can give you the result you want.

Steps To Do It:

• Hold a medicinal ball at the height of your shoulder and stand with feet shoulder-width apart.
• Slowly press the ball overhead by extending your arms completely.
• Then, lower the ball back down to the initial position.

In contrast to the traditional squat exercise where you do not use any equipment but your body weight, this variation includes a medicine ball to be used in workouts for targeting core muscles and lower body musculature more powerfully, mainly the glutes muscle area.

Do try to finish approximately 10 to 15 reps in each set.

Steps To Do It:

This might be your top choice if you are looking for a variation to traditional pushups. Like regular pushups, medicine ball pushups work on both your core and arm strength. 

Aim for 10 to 15 repetitions. 

Steps To Do It:

• First, get into a push-up position.
• Place your hands on the ball. 
• Position your body straight from your head to your feet. Do not make an arc with your back.  
• To lower your body, bend your elbow. 
• When you make contact with the ball, move to your initial position.

This workout is a variation of a traditional triceps overhead press. The process is similar to that of triceps extension but unlike a standard dumbbell press, this exercise requires a medicine ball. This can be accomplished by sitting as well as by standing. 

Set an objective for 2 to 4 sets and repeat 10 to 12 times in every set.

Steps To Do It:

• If you are performing by standing, keep a good distance between your feet. You can execute by sitting on a flat bench too.
• Then, take a medicine ball and hold it with both hands.
• Afterward, push the ball by making your arms straight. 
• In order to avoid falling off the ball from your hands, tightly hold the ball.
• Then, bend your elbow by making about 90-degree angle in order to lower the ball. 
• Push the ball back up to the position by straightening your arms.

Another great workout for your hips, core, and lower body is doing knee lifts with a medicine ball. It is simple and easy to perform too.

Carry out this workout for a minute for each side.

Steps To Do It:

• Stand on a floor at a hip-width distance by holding a medicinal ball over your head by extending your arms. 
• Stand upright and engage the muscles of your core. 
• Lift your left knee towards your chest while simultaneously lowering your arms and placing the ball over that leg.
• Then move to the initial position. 
• Try executing this faster, as the faster your movement is, the more intense the workout will be. 

The core, back, and chest can be engaged with the medicine ball pullover exercise. This workout is great for people who are seeking to enhance their upper body stability and flexibility.

This exercise can be executed in 10-15 rep sets while maintaining a constant tempo.

Steps To Do It:

• Lie on the flat surface.
• Then, hold a medicine ball.
• You need to ensure that the ball is above your chest.
• Then, gradually lower the medicine ball behind your head in a controlled manner while keeping your arms slightly bent.
• Go down until you feel a stretch in your chest and lats.
• After that, pull the medicine ball back to the starting position above your chest. Focus on using your chest and back muscles to initiate the movement.

This form of exercise focuses on the core, more specifically the obliques. Additionally, this also makes muscles such as the hip flexors strong and stable by improving balance and coordination.

Try this workout for 15 times on each side.

Steps To Do It:

• First, lie down on the floor.
• You then have to keep your legs on the exercise ball.
• Then, tightly squeeze a medicine ball with your knees to avoid it from slipping away.
• Rest your arms on the floor and face your palm towards the floor. This will give your body stability.
• Move your body towards your right. Make a slow movement and twist comfortably.

You can introduce a medicine ball to your lunge to make it more challenging. This workout works your legs, glutes, and core, with emphasis on your obliques which help you improve balance and coordination, and boost overall strength. 

Carry out this exercise for a minute on each side.

Steps To Do It:

• Stand on a floor with your feet apart.
• After that, you tightly hold a medicine ball. 
• Then, start doing lunges. 
• Rotate your body to one side only.
• Return to the original position.
• Then, repeat this on your other side. 

Do you want to make your lower back strong? Then, add a medicine ball in a single-leg Romanian deadlift. Although this exercise might be challenging, it can deliver remarkable outcomes within a relatively short period. 

Try this workout for 1 to 3 sets with 8 to 10 repetitions.

Steps To Do It:

• First, stand with hip-width apart and hold a medicine ball close to the chest.
• Step your weight onto one foot, bend that knee slightly, and lift your other foot off the ground, behind you. 
• Lower the ball and bring it down toward the ground, extending your left leg straight back. Remember to engage your core, keeping your back straight.
• Lower the ball down until you feel a stretch in your right hamstring. It is ideal to lower until your torso is parallel to the ground.
• Then, come to the initial position. 

There are many benefits of carrying out medicine ball exercises. Some of them are:

1. Improves Strength

The medicine ball exercise targets muscle groups enhancing your overall strength by focusing on your core, arms, and legs.

2. Enhances Core Stability

Consistently performing workouts with a medicine ball can help your core to become stronger.

3. Versatility

Medicine balls are versatile in nature, as they can be blended with different workouts.

4. Coordination and Balance

The wobbly nature of the ball puts your balance and control to the test, improving your awareness of how your body is positioned and helping you with tasks.

5. Increased Flexibility

Many exercises using medicine balls include movements that can improve your flexibility and mobility.

6. Improve Your Health

Adding medicine ball workouts to your daily routine can raise your heartbeat and maintain your heart's health. 

1. Focus on Form

You need to focus on maintaining a correct form of exercise instead of hastily completing it. Additionally, employing the correct form reduces the risk of injuries and amplifies the advantages of your training session.

2. Engage Your Core

Engage your core in every exercise you carry out. This not only stabilizes the body but also maximizes the benefits of exercising.

3. Warm Up Properly

Give some time to warming up before starting to exercise. This will give your body the flexibility it needs. 

4. Breathe

Although it is easy, breathe in while lifting and exhale while relaxing. 

5. Add Variety

Just as we talked about before, you can always add something new to your medicine ball workout. 

6. Hydrate

Just like every other workout, you will sweat a lot from your medicine ball exercise. So, take a sip of water before and during the workout. 

7. Understand Your Body

You might face some pain or uneasiness in your body during workouts. If that happens, stop doing your exercise and try to relax.

8. Stretch

You need to stretch your body when you complete your exercise. This will expedite the healing process in your muscles and relaxes you.