5 Medicine Ball Exercises

5 Medicine Ball Exercises can be performed quickly for a great express workout when time is limited. These can also be added to a full workout routine for added benefit, especially for abdominal muscles, shoulders, and chest muscles too. Medicine balls come in several weight options, so be smart and select a weight that is appropriate for your strength level to reduce the risk of injury.

5 Medicine Ball Exercises

1. Twists: Sit on the floor or on a mat with knees bent and feet on the floor in front of you. Place the medicine ball to one die, a little behind your hip. Lean back slightly to increase the work your abdominal muscles must do, twist toward the medicine ball reaching with both hands and tightening the abs for support on your back. Grab the medicine ball, twist to the front, and continue to the opposite. Then twist back. 14-24 reps.
2. Crunches: Grab the medicine ball with both hands and pull close to your chest. Position on the floor for crunches with legs bent and feet planted. Crunch up, applying pressure to the medicine ball while tightening the abs. Hold for a second, then lower back down. 12-24 reps.
3. Squats: Stand with feet several inches apart and position the medicine ball just above or at knee level. Hold by pressing knees closer to each other. Push your pelvis back, extend your arms forward, and perform a squat, keeping knees behind the toes for proper knee support. Maintain pressure on the medicine ball while you perform the squat repetitions. 12-30 reps.
4. Push-ups: Position yourself for tricep push-ups with hands close together, centered under your chest. Place a medicine ball under your hands and find your balance. Perform tricep push-ups, keeping elbows close to your body and abs tight. 6-12 reps.
5. Pullovers: Lay on a mat on the floor, or on a bench. Position feet on the floor for support, and maintain contact between the surface and your lower-back. Grab the medicine ball in both hands, extend arms straight up at chest level. Carefully and slowly move your arms, holding the medicine ball, over your head. Do not lock your elbows but do not bend your arms during the move either. Carefully and slowly bring the medicine ball back to the start position. 12-18 reps.