How to Perform Medicine Ball Seated Thrust Exercises

Medicine ball exercises are a great way to add a touch of variety as well as strength training to your regular fitness routine. These heavy, padded balls can be used to create a dynamic and effective workout like no other. The seated thrust is just one example of many exercises you can begin practicing today.

Difficulty: Easy

Instructions

1. Sit on the ground with your feet straight out in front of you. You should lean back at about a 45-degree angle, as your partner holds both of your feet firmly between her ankles. Make sure that you keep your back straight and your chest pressed forward. Keep your neck straight and strong, your chin tipped up slightly and your face looking forward.

2. Hold the medicine ball tightly between your hands at chest level, bending slightly at the elbows. Your partner should stand up straight at your feet and prepare to catch the ball.

3. Push the medicine ball forward, tossing it to your partner. As soon as your partner catches the ball, he should return it quickly to your grasp. Repeat the exercises, tossing the ball back and forth to strengthen the abdominals, back, legs and arms.

Tips & Warnings

• Perform the seated thrust medicine call exercises on a soft, padded surface, such as carpeting or a yoga mat. These exercises must be performed with a partner who will toss and catch the ball.
• If you don't have a partner to help you with the seated thrust exercises, place an extra medicine ball between your feet to help anchor you as you press your toes into a wall. Thrust the ball forward so that it bounces of the wall, returning to your hands, and repeat.

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