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Step 1
Determine what type and size medicine ball you need. They are made with leather or heavy rubber. Depending on their purpose, you can find medicine balls from 2 to 25 pounds, in various shapes and colors, with grips or not, soft or firm and with or without ropes or weights.
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Step 2
Use single or double grip anatomic medicine balls to develop your core strength, concentrating around those muscles that attach to your spine, pelvis and back. A firm foundation can help prevent injury, especially important as one ages.
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Step 3
Try out a couple of mini medicine balls, once known as stress balls, and use them for resistance and upper body training. They're also used widely in physical therapy settings.
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Step 4
Pick up a regular rubber medicine ball if you're seeking to work on drills or specific exercises for sports purposes, or if you simply want to work on your abs. Catch and throw these to develop arm and upper body strength and help with balance.
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Step 5
Toss, catch, lift or press weighted medicine balls for building up your arms and shoulders and increasing your endurance. This is especially helpful for those in rehabilitation programs.
