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Medicine ball exercise
Adding in some medicine ball exercises is a great way to improve your strength as well as increase your agility and balance. Medicine ball exercises are highly versatile and can be done on your own or with a partner, almost anywhere you have some open space.
Medicine ball exercises can also be adapted to whatever strength level you present. There are various weights available so if you ever want to make one particular movement more challenging, simply increase the weight you use.
One great movement to perform that will really target your abdominal core is standing tosses. Begin by standing back to back with your partner. When ready you are, start passing it from side to side, twisting the body to both receive and pass off. Try and perform this action as quickly as possible without letting your backs separate from each other.
Another activity that can be done is upward throws. For this one you will want to toss it up into the air (in the direction of a wall so it will bounce off it) as high as you can. The point of this is to develop a maximum amount of force in the lower body so be sure to squat down to utilize as much momentum from the legs as possible.
To really focus in on the leg muscles, place it between your legs, bringing them into your chest as much as possible. Then, when you're ready, shoot the legs outwards rapidly using your force to throw it in the forward direction (make sure you have a large empty space ahead of you).
Finally, as a last way to work the core muscles, place the weight once again between the legs, holding it near the feet. Then, while lying on your back with your arms at your sides, slowly lower the legs down so they are almost touching the ground. Pause here and then raise them upwards once again.
So next time you are looking for a great way to spice up your workouts, give one of these strength building moves a try.