When it comes to free weights in the gym, people usually think of kettlebells, dumbbells, or barbells. But there is one more interesting free weight that can turn your home workout a notch up. It is none other than a medicine ball. 

These large and firm rubber balls can bring a new twist to your fitness routine. Medicine balls often weigh from 2 to more than 20 pounds. So, whether you are following workouts for beginners or experts, there is a perfect medicine ball available for you. Medicine ball workouts consist of a wide range of medicine ball exercises to meet all your fitness goals. So, if you want to start an exercise to reduce belly fat, you can try a medicine ball ab workout

In this article, we have noted some of the best medicine ball exercises for various body parts. From medicine ball throwing exercises to a medicine ball arm workout, you will find some of the best medicine ball exercises down below: Read on: 

Top 5 Medicine Ball Exercises

  1. Mountain Climbers

If you have been following any abs workout or full-body workout, you would know what a mountain climber is. This simple yet quite effective workout gets your blood flowing. Just add a medicine ball and see it become even more effective and challenging. And since you have to engage not just your core but also your hands, shoulders, and legs, it becomes the best exercise to include in your medicine ball full body workout

How to do it?

  • To begin this workout, get in the plank position. As for adding the medicine ball, just pick it near underneath your hands. 
  • Keep your back and neck straight and avoid raising your neck. 
  • Now, drive your right knee up towards your chest and immediately draw it back. Then, drive your left knee up towards your chest. Make sure your core is engaged. 
  • Continue these movements and try to go as fast as you can, for 30 seconds. 
  • Rest for 30 seconds and repeat twice. 

  1. Overhead Squats

This is one of the best medicine ball exercises that you can try easily at home. In this workout, you turn the simple squats into medicine ball arm workout by just adding a med ball. This is one of those medicine ball workouts that challenge your stability far more than a standard squat. Usually, overhead squats are treated as a medicine ball ab workout but it also works on your upper back, shoulders, and arms. 

How to do it?

  • Stand straight with your feet slightly wider than shoulder-width apart. Hold the medicine ball straight over your head and try to hold this position throughout this medicine ball full body workout.  
  • Now squat down by bending your knees and pushing the hips back. You should stop when your thighs are parallel to the ground. 
  • Rise upwards by pushing your heels and squeezing your glutes. 
  • This is one rep.
  • Do at least 3 sets of 12 reps.

  1. Russian Twists

There are plenty of medicine ball exercises for abs and Russian twists have to be on that list. The workout twists your torso on the left and right side to get the maximum benefit. This may look like one of the simplest exercises to do with a medicine ball but Russian twists require sufficient balance and strength. 

How to do it?

  • Sit straight on a mat with your legs extended forward. 
  • Now, bend your knee at a 45-degree angle with your feet flat on the floor. Also, extend your arms and hold the medicine ball in front of you. 
  • Engage your core and twist your torso towards the right. As you twist, also move your hands to touch the medicine ball towards the right so that it touches the ground. 
  • Return to the initial position. This is one rep. 
  • Repeat on the left side. 
  • This is one rep. 
  • Try to perform at least 3 sets of 20 reps, 10 on each side. 

  1. Superman

If you want a medicine ball back workout, Superman is a great choice. It is one of those medicine ball exercises that are also good for the glutes and your upper body. Though you can use it as one of the medicine ball workouts for beginners, the workout is quite hard. It will require great core strength. 

How to do it?

  • Lie down on your stomach and extend your arms overhead while gripping a medicine ball. 
  • Your feet should be slightly wider and keep your toes pointing away from your body. As for the neck, it should be neutral during this medicine ball back workout. 
  • Now, engage your core and raise your upper body and legs off the ground. You should use your back and glutes muscles to raise them as high as you can. 
  • Pause for a second and return to the initial position. 
  • Do 3 sets of 8-10 reps. 

  1. Slams

It is time to try medicine ball slam exercises. As the name suggests, medicine ball slam exercises require power and strength. You can also consider them a cardio workout. In fact, such med ball exercises are a notch higher than a regular cardio exercise as these med ball exercises will significantly improve your heart rate and target all your muscles. 

How to do it?

  • Stand straight and keep your feet shoulder-width apart. Hold a medicine ball above your head. 
  • Now, slowly bend your hips and slam the ball into the ground as hard as you can. 
  • Pick it up and then return to the initial position. 
  • This is one rep. 
  • Do at least 3 sets of 10 reps. 

Medicine Ball Exercises Benefits

Here are some of the medicine ball exercises benefits you can get by regularly performing the above-mentioned workouts: 

  • Weight Loss: People can shed extra kilos and reduce belly fat by performing medicine ball exercises for weight loss
  • Stronger Core: By performing medicine ball exercises for abs, you can strengthen your core and abdominal muscles. 
  • Better Body Stability: Medicine ball workouts for beginners such as Russian Twists and Superman can increase body stability and balance. 
  • Rehabilitation of Injuries: Doctors and physiotherapists also refer exercises to do with a medicine ball for the rehabilitation of muscle or muscles groups during knee injury. 
  • Better Cardiovascular Health: When you perform medicine ball throwing exercises, you improve your heart rate; thereby, boosting your cardiovascular health. 
  • Stretches The Body: All the medicine ball exercises, including the medicine ball exercises for weight loss, tend to stretch your body to boost flexibility and increase motion range in the body. 

The Bottom Line

Medicine ball exercises are quite versatile and since the ball is easy to store and carry, you can also do it at home. Many medicine ball exercises for beginners can be done by just watching online videos by experts. If you too are planning to do medicine ball exercises, make sure you also consult an expert to get suggestions for the best workouts and the right weight of the ball for you. 

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February 2, 2022

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