Medicine Ball Workouts

Medicine Ball Workouts - Warm Up and Stretches

Ski Bends

Stand with both your feet together and your knees slightly bent. Hold the medicine ball at your waist. Slowly bend at the waist, moving the ball to the side of one knee and then to the other.

Straddle Ball Roll

Sit on the foor with your legs straddled out in front of you. Roll the medicine ball out as far as possible and return to the starting position.

Hip Circle

Stand with your feet together. Hold the medicine ball in one hand and pass it around your body, switching hands behind your back.

Total Body Stretch

Stand with your feet hip width apart. Start by holding the medicine ball down with your arms straight. Slowly lift your arms by raising the ball over your head. Gently release the ball, and quickly lower your arms to catch it.

Medicine Ball Workouts for Core

Crunches

Lay on your back with your knees bent and your feet on the floor. Holding the medicine ball at your chest, slowly lift your shoulders off the ground while curling your torso up as you contract your abdominal muscles. Hold and slowly return to the starting position.

Curl-up

Lay on your back with your feet off the floor and knee bent at 90 degrees. Place the medicine ball on your shins. Slowly lift your shoulders and upper back off the ground as you reach towards the ball. Hold and return to the starting position. Be sure to keep your lower back on the floor throughout the exercise.

Oblique Twist

Stand with your feet hip width apart. Hold the medicine ball with both hands against your chest. Slowly twist your torso about 45 degrees keeping your hip forward. Return to the starting position and repeat on your other side.

V sits

Sit with your knees bent and your feet on the floor. Holding the medicine ball in both hands with your arms extended out in front of your torso, slightly lean back. Slowly twist from side to side, keeping your abdominals contracted.

Progression:

Lift your feet off the ground, keeping your knees bent to perform the exercise.

Plank

Place both your hands on the medicine ball with your legs extended behind you, with your feet shoulder width apart. Be sure to tighten your abdominals, but do not arch your back. Hold this position for 10 seconds.

Progression:

Begin in the same position. Slowly lift one arm up and behind you. Hold this position for 10 seconds. Return to the starting position and lift your other arm.

Medicine Ball Workouts for Upper Body

Front Raise

Stand with your feet hip width apart. Hold the medicine ball with both your hands and arm fully extended towards the ground. Slowly raise the ball to your shoulder height, keep your arms fully extended. Hold and slowly lower to the starting position.

Shoulder Press and Catch

Stand with your feet hip width apart. Hold the medicine ball at your chest to start then slowly press your hands up over your head as you gently toss the ball up and catch it. Lower the arms back to the chest and repeat.

Bicep Curl

Stand with your feet hip width apart. Hold the medicine ball with both hands and arms fully extended down. Keeping your elbows at your sides, slowly bend your arms, curling the ball towards your chest. Slowly lower your arms to return to the starting position.

Triceps Extension

Stand with your feet hip width apart. Hold the medicine ball with both hands, with your arms bent and elbows forward. Slowly extend your elbows by raising the ball above your head. Slowly bend your elbows to lower them to the starting position.

Push-Up

Start on your knees with your arms extended in front of you and both hands on the medicine ball. Be sure to keep your buttocks down and back straight. Slowly bend at your elbows, lowering your chest towards the ball. Hold and slowly press back up to the start position.

Progression:

Place both hands on the medicine ball with legs extended behind you and back straight. Slowly bend your elbows by lowering your chest towards the ball. Hold and press back up to the starting position.

Medicine Ball Workouts for Lower Body

Wall Sit

Stand with your back against a wall. Your feet should be hip width apart and extended out about one foot in front of you. Hold the medicine ball at shoulder height with your arm extended out in front of you. Slowly slide down the wall untill your knees are bent to approximately 90 degrees, making sure that your knees do not go past your toes. Hold And return to the starting position.

Walking Lunge

Start with both feet together, holding the medicine ball at your waist. Take a large step forward with one foot, keeping the other in starting position. Lunge forward keeping your front knee behind your toe. Twist our torso by moving the medicine ball to your side. Return to the starting position and repeat to your other side.

Squat

Stand with your feet hip width apart. Hold the medicine ball at your waist, keeping your arm extended. Slowly bend your knees, pushing your buttocks back and keeping your chest upright. Be sure to keep your weight on your heels, and do not allow your knees to go past your toes.


Return From Medicine Ball Workouts to Home Page

Return From Medicine Ball Workouts to Sports Physiotherapy


Reference

Effects of 12-week medicine ball training on muscle strength and power in young female handball players. J Strength Cond Res. 2007 Aug;21(3):894-901 [PubMed]


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