Upgrade your strength training routine by incorporating these exercises using a medicine ball for toning your entire body.
Exercises with a Medicine Ball to Build Muscle
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If your current strength routine consists of using dumbbells and barbells, try adding a medicine ball to your workouts. Trainers from all over the country have shared their favorite exercises using a medicine ball that not only give your workout routine a fresh twist but also provide significant sculpting benefits for your entire body.
Balancing Burpee
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Targets: core, legs, and shoulders
A. Stand at a distance of 2 to 3 feet away from a wall, maintaining your balance on your left leg. Perform a chest pass by throwing the medicine ball against the wall and catching it as it rebounds.
B. Quickly hinge your hips and lower yourself into a squat while balancing on one leg. Place the ball directly below your chest on the ground and jump your left foot back into a plank position on one leg, elevating your right foot. Jump your left foot back as close to the ball as possible and stand up, returning to the starting position. Complete 5 to 8 repetitions on your left leg before switching to the other side and repeating. Perform 3 sets of 5 to 8 repetitions per side.
Lunge with Medicine Ball Pass-Through
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Targets: glutes and hips
A. Hold the medicine ball in front of your chest and take a step back with your left foot, performing a reverse lunge. Ensure that your right knee is aligned with your second toe and your left knee hovers around 1 to 2 inches above the ground.
B. Pass the medicine ball under your front right thigh from the inside out. Bring the ball back in front of your chest and push off from your front right heel, returning to the starting position. Step back with your right foot and repeat the sequence on the opposite side. Keep alternating between legs for each repetition, completing a total of 20 repetitions (10 per leg). Perform 3 sets of 10 repetitions per side.
Spider-Man Medicine Ball Push-Up
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Targets: core, shoulders, and back
A. Begin in a plank position with your right hand on top of the medicine ball and your left hand on the ground.
B. Engage your core, bend your elbows, and lower yourself towards the floor, bringing your right elbow towards your right knee. Push back up and repeat on the opposite side for the second repetition, rolling the ball over to be positioned under your left hand and bringing your left knee towards your left hand as you lower down. Keep alternating sides. Perform 3 sets of 8 to 12 repetitions.
(Continue building your upper body with this Awesome Abs and Arms Workout.)
Rotational Lunge with Overhead Lift
Exercises: core and hips
A. Stand with feet apart at hip width, grasping a medicine ball in front of the waist.
B. Take a step back with the right foot to the 4 o’clock position while pressing the left foot into the ground, engaging the thigh to stabilize the knee. Lean and sink into the right hip while simultaneously lifting the medicine ball overhead. Lower the medicine ball and push off the right foot to return to the starting position. Complete 8 to 12 repetitions on the right side before switching sides and repeating. Do 16 to 4 sets of 24 to 12 repetitions per side.
Perpendicular Wall Ball Toss
Exercises: quads, hamstrings, glutes, abs, and shoulders
A. Stand perpendicular to a wall, about 2 to 3 feet away, with the left hip closest to the wall. Hold the medicine ball in both hands and squat down, bringing the medicine ball to the outside of the right hip.
B. Extend the hips and knees as you twist, throwing the medicine ball toward the wall with enough power for it to rebound back to you. Catch the medicine ball and immediately move into your second repetition. Do 8 to 10 repetitions before switching sides and repeating. Do 1 to 3 sets of 8 to 12 repetitions per side.
Medicine Ball Fly
Exercises: core
A. Lie on your back on a stability ball with your feet flat on the floor and positioned wider than hip-width apart to stabilize yourself. Hold the medicine ball directly over your chest with both hands.
B. Keeping your core engaged, shift the medicine ball into your left hand and open both arms wide until they are parallel to the floor.
C. Return to the starting position and repeat to the opposite side for the second repetition, transferring the ball into your right hand as you perform the fly. Continue alternating sides. Do 4 sets of 12 to 15 repetitions.
Squat Press
Exercises: core, shoulders, legs, and butt
A. Stand with your feet slightly wider than shoulder-width apart, holding the medicine ball in front of your chest. Hinge at the hips and bend your knees, lowering into a squat while keeping the medicine ball in the same position.
B. Extend your legs while simultaneously pressing the medicine ball directly overhead. Reverse the movement and repeat the sequence. Do 3 to 4 sets of 15 repetitions.
(Want a stronger lower body? Try Jada Pinkett Smith’s Look-Hot-From-Behind Butt Workout.)
Medicine Ball Plank Roll Out
Exercises: core
A. Begin in a plank position with the medicine ball positioned between your hands.
Using your right hand, push the medicine ball outward as far as possible to the right side while ensuring that your core is engaged and your hips and shoulders are aligned with the floor.
B. Bring the ball back to the center and using your left hand, repeat the same movement towards the left side. Keep alternating sides for a total of 10 repetitions (5 in each direction). Complete 3 sets of 5 repetitions per side.
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