Top 10 Medicine Ball Exercises for a Full Body Workout
Medicine balls have been around for centuries and are a versatile piece of equipment that can be used for a full body workout. They are especially great for building core strength and stability, which is essential for good overall fitness. In this article, we will take a look at the top 10 medicine ball exercises for a full body workout.
1. Medicine Ball Slam
This exercise is great for building explosive power and full-body strength. To perform the medicine ball slam, hold the ball above your head with both hands, and then slam it down to the ground as hard as you can. Catch the ball as it bounces back up and repeat.
2. Medicine Ball Twist
The medicine ball twist targets the obliques and helps to strengthen the core muscles. To perform the twist, sit on the floor with your knees bent and feet flat on the ground. Hold the ball with both hands and twist your torso from side to side, tapping the ball on the ground on each side.
3. Medicine Ball Wall throws
Medicine ball wall throws are great for building upper body strength and explosive power. Stand facing a wall with the ball in your hands, then throw the ball as hard as you can against the wall. Catch the ball as it comes back and repeat.
4. Medicine Ball Russian Twist
Similar to the twist, the Russian twist targets the oblique muscles. Sit on the floor with your knees bent and feet flat on the ground. Hold the ball with both hands and lean back slightly. Twist your torso from side to side, tapping the ball on the ground on each side.
5. Medicine Ball Squat Press
The squat press is a great exercise for building leg strength and upper body strength. Hold a medicine ball at your chest with both hands, and then squat down until your thighs are parallel to the ground. As you stand back up, press the ball up overhead.
6. Medicine Ball Lunge with Twist
The lunge with twist is an excellent exercise for working the legs, glutes, and core muscles. Hold the ball with both hands and lunge forward with one leg. As you lunge forward, twist your torso in the direction of the forward leg.
7. Medicine Ball Pushup
Pushups are a classic exercise for building upper body strength, and adding a medicine ball makes them even more challenging. Place one hand on the ball and the other hand on the ground, then perform the pushup. Switch hands and repeat.
8. Medicine Ball Deadlift
The deadlift is a great exercise for targeting the glutes and lower back muscles. Hold the ball with both hands and stand with your feet shoulder-width apart. Bend forward at the waist and lower the ball towards the ground, keeping your back straight. Stand back up to complete the rep.
9. Medicine Ball Bicycle Crunches
Bicycle crunches are a great exercise for working the abs, and adding a medicine ball makes them even more challenging. Lie on your back with your knees bent, and hold the ball between your hands. Lift your shoulders off the ground and perform the bicycle crunch, passing the ball between your hands and knees.
10. Medicine Ball Overhead Lunges
Overhead lunges are a challenging exercise that targets the legs, glutes, and shoulders. Hold the ball overhead with both hands and lunge forward with one leg. As you stand back up, bring the ball back down to chest level, then switch legs and repeat.
Conclusion
Incorporating medicine ball exercises into your workout routine is an excellent way to build full-body strength, improve core stability, and increase explosive power. These top 10 exercises are a great starting point, but there are many other exercises that you can do with a medicine ball. Remember to start with a light ball and progress to heavier weights as you get stronger.
