How to Exercise With a Medicine Ball

Athletes often train with a medicine ball to increase range of motion and explosiveness. A medicine ball also helps to heighten reflexes and build muscle faster. With a medicine ball you can exercise at home or in your backyard, without free weights or machines, and still give every muscle group the attention they deserve. Here are some tips to help you get into tip-top shape.

Things You'll Need

• Medicine ball (weight will vary) Exercise clothes Exercise mat or thick towel

Instructions

1. Stand with your feet 6 to 8 inches apart, holding the medicine ball between your two hands at chest level. Now perform a standard lunge, bringing one foot forward and extending until your back knee barely touches the ground. Do not bang your knee on the floor. Then come forward with your back foot and repeat the lunge for the other side.

2. Stand with your feet 18 to 24 inches apart, holding the medicine ball with both hands at mid-torso. Now perform a squat, keeping your back straight and bending at the knees. Your buttocks should come close to the floor, and your elbows should be inside your knees when in the squat position. Hold there for a count of one, then return to the upright position and repeat.

3. Lie face-up on an exercise mat or thick towel on the floor. Keep your back flat and hold the medicine ball just above your chest. Now perform a crunch, rolling and tightening your abdominal muscles as you bring your shoulders and upper back up off the floor. Hold for a count of one and then return to the start position. Repeat. Make sure that you are using only your abdominal muscles to perform the crunch and not your body's momentum from the back and forth motion.

4. Place the medicine ball between your knees while lying on the floor face-up. Squeeze firmly with your knees. Stretch your arms straight out and place your hands palms down on the floor. Now perform a reverse crunch, bringing your knees toward your chest while your upper body remains flat on the floor. Hold for a count of one and then return to the start position. Now repeat.

5. Stand back to back with a training partner, holding a medicine ball level with your abdomen. Keep your feet 10 to 12 inches apart. While your feet remain stationary, twist your torso to one side, flexing your oblique muscles as you turn. Pass the medicine ball to your partner. Now twist your torso in the other direction, flexing the oblique muscles on that side, and accept the ball as your partner passes it back to you. Do this at a steady pace and pick up speed as you go and are comfortable with. If you do not have a training partner, perform the oblique twists by yourself without passing the ball.

6. Position yourself on your knees 5 to 8 feet in front of a training partner. Throw the ball to your partner as you fall forward into the push-up position. Perform a quick push-up and return to your knees, ready to catch the medicine ball as your partner throws it back to you. Repeat this 10 times. As you gain strength you can increase the number of reps you do in each set.

7. Stand facing a wall at arm's length from it. Extend your arms above your head, holding the medicine ball. Bend your elbows and then toss the ball against the wall and catch it on the bounce back. Now repeat. As you build strength in your triceps, biceps, shoulders and hands, you can increase the force you use, provided the wall can handle the harder impact.

Tips & Warnings

• Always make sure you have a firm grip on the medicine ball. Keep a towel nearby to dry your hands and the ball to avoid slipping. Start with lighter weight medicine balls and increase the weight as your strength grows. Do not move faster than your body can handle.

• Never hold the medicine ball directly over your face during any exercises. Do not throw the ball against surfaces if you are not sure they can handle the impact.