7 of the Very Best Medicine Ball Exercises

Medicine ball exercises are great for targeting and toning most of the major muscle groups and are excellent for strengthening your core. Here are 7 of the most effective medicine ball exercises:

1. Power Squat:
Holding the ball to your chest, making sure your feet are shoulder width apart and your back is slightly arched. Lower into the squat until your thighs are parallel to the floor and push back up with your legs (be sure to focus on using your legs and not your back). A more advanced version of this medicine ball exercise involves keeping the ball raised overhead throughout the movement. This engages the whole body and really works your core and ab muscles. Complete as many reps as possible

2. Medicine Ball Crunch
Start by lying on the floor with your legs bent to around a 90 degree angle. Keep your feet flat on the floor for the duration of this motion. Holding the medicine ball overhead, raise yourself up slowly, using your abs and midsection to brace yourself. Reach the ball as far as you can at the top of the movement and lower yourself back down. Try and do 15-20 crunches. This is a great ab and core building exercise.

3. Russian Twists
Start by sitting on the floor and lifting your feet off of the ground. Hold the medicine ball out in front of you and twist from side to side, rowing the medicine ball like you’re paddling a canoe. Aim for 10 repetitions per side. This is one the best exercises for working your abs, core, and lower back.

4. Walking Lunge
Holding the medicine ball in front of you in a standing position, start by stepping forward with one foot and “lunging” until your thigh is nearly parallel with the floor (or as far down as you can). Next, step with your other foot, walking across the floor as far as space allows and then turning around until you have taken 20 total steps (or as many as you can complete). For added difficulty, try holding the ball overhead, which activates more core muscles.

5. Medicine Ball Bench Press
Start by lying flat on the floor with you knees bent and your feet flat on the ground. Hold the medicine ball at chest level and push up, pushing the ball into the air as far as you can and catching it on the way down. Complete as many reps as possible. This works your chest and shoulders very well.

6. Medicine Ball Pull-Overs
Lie on a bench with your lower back supported and stabilized holding a medicine ball straight up in the air. Slowly lower the medicine ball behind your head as far as you can. Squeeze your chest and triceps as you bring the ball back to the original position above your chest. This exercise works your chest, triceps, core, and back muscles.

7. Chest Pass
Stand up, holding a medicine ball at chest height. Tighten up your core area to stabilize it and powerfully push the ball away from your chest towards a wall, 4-6 feet away. Catch the ball at chest height and repeat for at least 10 repetitions, or as many as you can. This exercise works your chest, shoulders, arms, and core muscles.

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