Medicine Ball Workout

A Medicine Ball Workout to Get You on Your Way

A medicine ball is essentially a weighted ball, approximately 14 inches in diameter and available in weights between 2 and 25 lb. These balls are mostly used for rehabilitation and strength training. This kind of training is actually one of the oldest forms of strength training and the first reference to this was seen nearly 3000 years ago when Persian wrestlers would train with sand filled bladders. There are so many different uses for this ball and so many medicine ball workout to choose from.

Medicine ball workouts are wonderful to achieve flat and strong abdominal muscles. They are also used by boxers to simulate a punch coming from an opponent, by dropping the weighted ball onto the abdominals it strengthens them and makes them more resilient to taking hits.

Another way to use medicine balls to condition muscles and increase your core strength is to play catch. One athlete should hold the ball against their chest and throw it to the other athlete. When you catch the ball, pull it towards your chest and throw it back. This exercise will strengthen the arm, chest, and leg muscles.

When planning a medicine ball workout always make sure that you have enough space to be able to perform the movements properly. It is also important to make sure that you are performing the exercises using the correct techniques. Rather use a lower weight to enable to correct movements.

A great medicine ball workout for your core muscles is the single leg chop. In this exercise you will stand on your left leg with your arms extended holding the ball in the air but to slightly to the right. The movement you will do will replicate you chopping wood, so you should bring the ball down in a sweeping motion towards your left foot. Then switch feet and repeat on the other side.

Another exercise is the figure of eights where you would begin with the medicine ball in the air over your right shoulder. Then, as before, bring the ball down and in front of you in the same sweeping or chopping movement, towards the opposite foot. Stand back up straight, raising the ball up over your left shoulder and continuing on to bring it down towards your right foot. With this exercise, remember to bend at the knees.

One of the most popular medicine ball workout is the Russian Twist. For this exercise, begin with your feet hip width apart, holding the medicine ball with both hands and your arms slightly bent. To perform the action, you will swing the ball from side to side, over your hips. To make sure you are using your abdominal muscles correctly, keep your stomach pulled in and the muscles engaged.

Everyone knows that sit ups are the best way to target the abdominal muscles. To incorporate the medicine ball you could lie on the floor on your back with your knees bent and holding the ball in your hands, extend your arms behind your head. Lifting your chin and your chest towards the ceiling, contract your stomach muscles whilst raising your shoulders off the floor. At this point, extend your arms and raise one leg towards the ceiling. Lower both your arms and leg and repeat with the other leg.

When working your abdominal muscles, remember that you need to work all the muscle groups, including the oblique muscles. One example of a medicine ball workout to work these muscles is as follows; lie on your back and lift your legs at a 90 degree angle. Place the medicine ball between your knees and rotate your legs to one side and then back to the center and down to the other side. During this exercise, engage your muscles at all times to support your back.

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