How to Perform Medicine Ball Seated Bump Exercises

Medicine ball exercises are a great way to work the core muscles of the body, as the heavy balls force your abdominals to work in order to maintain balance and hold the weight. The seated bump is just one of many diverse exercises you can add to your regular fitness routine. Get started today with just a few simple tips.

Instructions

Difficulty: Easy

1. Sit on the floor with your feet straight out in front of you. If you have an extra medicine ball, place it between your feet during your exercises, squeezing gently. This will help to strengthen your legs and your back as you lean backwards and will also keep your legs anchored throughout the exercises. If you do not have an extra ball, you can use a cushion, weight or other object.
2. Hold a medicine ball between your hands and lift it to shoulder level, keeping your elbows bent slightly. Lean back a few inches to help work your low back and your abdomen and push the ball forward and quickly pull it back.
3. Have a friend help you with your seated bump exercises. Your friend should stand at your feet while holding another medicine ball. As you push your ball forward, he will also push his forward until they meet, or bump.
4. Keep your chest pushed forward and your neck straight as you repeat your seated bump exercises at least 20 times. As you increase strength, increase the number of repetitions.

Tips & Warnings

• Perform your medicine ball exercises on a soft surface where you can sit comfortably. If necessary, use a soft rug or yoga mat to help cushion your body.