A gym without a medicine ball is like a basketball court without a tire, but they are often overlooked. Medicine balls are amazingly simple aids for improving your functional fitness.
While you can choose from a variety of medicine ball exercises, I have put together my 10 favorite exercises that you can incorporate into your current routine to spice things up. They can even do it all together to complete a medicine ball-inspired workout!
. 1 Bicycle Kicks
There is not a single muscle group that is not involved in this masterpiece of movement, though you do not make a mistake … your abdominal muscles are the highlight. If you are required in the coordination department, this is a great opportunity for you to improve!
Here's how it's done: Take a V-seated position with your feet above the ground, if you can (feet on the ground for back problems). Take your medicine ball and guide it under your leg by bringing your knee to your chest. Repeat this on the other side in a formation with 8.
Number of repetitions: 1
2. Balance Burpee
If you have wrist injuries, suspend them. If does not, then get ready for an additional compensation bonus to traditional Burpee!
Here's how it's done: Start standing with your medicine ball before you bring it to the ground. Use it as a single grip and jump your legs back to a plank position for a moment. Jump back to the ball and then straight up, before you repeat the whole grueling process. If the jump is too hard for joints, tendons or ligaments, then do the same movements in one step instead of one jump.
Number of repetitions: 10-20
3. Wall-Sit Cabbage Patches
This exercise is exponentially improved by blowing a great song over your headphones and getting lost in the music. It's also a great way to make your legs scream, hurt themselves and shrug your shoulders (if you're in the market for such things).
What to do: Choose Your Medicine Ball Weight Find a free spot on the wall and stand on the wall. Then make your best "dad dance" dance as far as you can in a circle. Make sure you walk in both directions with your cabbage, otherwise we'll never make it "So you think you can dance". That's why we're all here, right?
Rep count : 10-20 circles (either direction)
4. V-Sit Single Arm Balancing Press
This is another feature that brings the "core" into "coordination". This can not be emphasized enough to help your body achieve its full potential. When you include balance movements in your regimen, you love the little stabilizers, tendons and ligaments that move the world of your body in ways that larger movements can not. In addition, you open more nerve tracts, which increases your connection between mind and muscle. Read; Improved body function and reduced injury potential.
Procedure: Repeat the V-seat position (feet up, feet down for back problems) and hold a medicine ball in one hand preparing for shoulder press. Allow your free arm to extend all the way out to act as a balance mechanism while working harder on your core. Balance the medicine ball in your hand and push it all the way up. Bring it down again while keeping your balance and repeat it!
Number of repetitions : 10-15 (each page)
5. Atlas Chops
This last of the V-Sit positions is the most strenuous for bodies with back problems. So if you do not have a good knowledge of your core, back and hips, you should avoid them. If you are in a good mood, let us do it! The focus is on the trunk with your arms and back.
Here's how it's done: Keep the V-Sit posture (feet up is the hardest, feet down provide lower back support)), take your medicine ball and bring it with your arms bent to the neck. Bring the ball back in front of you and up to your hips (you choose them as you take turns) while keeping your arms bent. Repeat the process by bringing the ball back up and then down to the other side.
Number of repetitions: 10-30 (each page = 1 repetition)
6. Lateral lunges m. Butterfly Elbow
Editing your lateral range of motion is easy to miss, but it is best to avoid it if you can help it. This is a great way to balance this lateral movement not only with your legs, but also with your arms.
Procedure: Take a wide position while holding your medicine ball to your chest. The lateral lunge moves to the side, concentrating on stretching the extended leg as far as possible while keeping the heel flat on the anchor leg. As you lean into the leg extension, extend your elbows parallel to your shoulders while holding the medicine ball. When you get up again to move your legs to the other side, lower your elbows. Repeat this on the other side!
Number of repetitions: 10-20 (each page)
7. Isometric Lungs Orbits
If you wanted to do a style-of-fit exercise, just with lunges … look no further, the time is now.
Here's how it's done: Get in a dropping position with the medicine ball, plunge down and hold down. The leg in front of you should be at a 90-degree angle (or near it) that is perfect for you to pass the ball around your thigh and go under / over the leg. When you finish your repetitions, do the same on the other side.
Number of repetitions: 10-20 (each page)
8. Kneeling BOSU Ball Bounces
A BOSU is easiest for this, but if you do not have one, you can balance everything on your knees while keeping your feet off the ground (folded mat, foam pads, pillows, etc.). This exercise adds a small plyometric component as you sharpen your reflexes and further strengthen your infrastructure.
Procedure: Pick up a kneeling position on a BOSU (round side up) with the ball of your choice. If you are able to keep your feet off the ground (if not, you still have to work hard). Now just bounce the ball so hard that you can jump it up and catch it again. Repeat this as fast as possible while trying not to lose control of the ball (this may require some practice). For an added bonus, hop the ball to the left and right. This will challenge your balance and also take your core.
Number of repetitions: 10-30
9. Quadominal Extensions
In this exercise, your squares, hamstrings, and abdominal muscles are aligned in a "out of the box" fashion. Those who need the most work feel them the most.
This is how it works: Lie on your back and place the medicine ball between your feet (a little weight goes a long way). Press the ball between your feet and lift your legs, keeping a 90-degree angle at the knee and keeping your knees above your hips. Hold this position like a statue and stretch your legs all the way up while holding the ball. This is one of the few times the goal is to lock out the knees. Put the ball back and do not let your knees sway.
Number of repetitions: 10-15
10. Back Extension Pass
Our last concern is for the entire kinetic chain of your back to ensure that no stone remains intact. Although it seems to be easy, this exercise serves as a spotlight on areas that may be ignored more than you think. Pay attention to the neck, shoulders, back (top and bottom), torso and legs, as they all have to work together to get it right.
Here's how it's done: Lay on your stomach with your medicine ball about an arm's length from your head. You can lift your feet for better pressure on the buttocks / lower back area. However, if the load is too high, keep your feet on the ground. When you're ready, just roll the ball from one side of your body to the other, so as not to drop your arms until your assigned reps are done.
Recurring Number: 10- 20