Things You'll Need:
- Medicine ball
- Exercise mat
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Step 1
Give your upper body a tough workout by performing push-ups on the medicine ball. Balance your hands on the ball on the floor in front of you. Complete 10 push-ups, then move the ball under one hand, balancing your weight on the ball with one hand on the floor. Do another 10 push-ups and then shift the ball to the other hand for an additional 10 push-ups.
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Step 2
Work your biceps by standing with your feet shoulder-width apart and in a straight posture. Hold the medicine ball in front of you, below the waistline. Lift the ball by bending the elbows into a biceps curl. Make sure your curl movement is measured and smooth. Pull up into the curl and release down, maintaining firm hold on the medicine ball. Try for 10 repetitions, working up to 2 to 5 minutes of exercise as you become stronger.
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Step 3
Lie down on your exercise mat and tuck the ball between your knees. Your legs should be bent and your feet flat on the floor. Extend your arms for balance. Engage your stomach muscles and lift your knees toward your chest while squeezing the medicine ball between your knees. Lift with the butt and stomach muscles. Begin with 10 reverse curls, working up to three to four sets of 10 repetitions.
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Step 4
Work your obliques (sides of your abdomen) by lying on the floor with the medicine ball tucked between the knees. Lift your feet off the floor so your shins are parallel to the floor. Extend your arms outward with palms down for balance. Gently rotate to the right and return to the center. Rotate to the left and return to the center, maintaining control of the medicine ball between your knees. Try for 10 reps, working up to multiple sets as you get stronger.
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Step 5
Perform traditional squats with the added resistance of the medicine ball. Stand with your feet shoulder-width apart and your arms overhead holding the medicine ball. Bend from the knee, aiming to make your thighs parallel to the floor. Try not to extend the knees in front of your feet. Lower the ball to a forward position, straight out from your chest. Return to a straight-leg starting position, lifting the ball over your head. Raise and lower the ball with your squats as you complete 10 repetitions. Work up to multiple sets.
