Performing medicine ball exercises can certainly help you develop your core muscles, and build up your strength. The following FitnessVigil article provides information on these exercises.
The medicine ball, which is also referred to as an exercise ball, is a good addition to your home gym. This is an exercise equipment that is available in different sizes and weights. Medicine ball exercises can help you develop upper body strength and work your abs. Here are some simple exercises that you can perform using such weighted balls.
Exercise Ball Workouts
If you are planning to include ball workouts in your routine, make sure that you first do a 5 – 8 minute warm-up routine. You can then perform the following exercises. These are sure to give you a good upper body workout.
Ab exercises with medicine balls aren’t complete without crunches. Here’s what you need to do:
- Lie down on your back, bend your knees and plant your feet firmly on to the floor.
- Ask your workout partner or trainer to hold on to your feet.
- Hold the ball close to your chest with both hands and crunch your torso when you come up.
- When you are up, hand the ball to your partner or trainer and then go back to the start position.
- Perform 2 sets of 10 repetitions.
Exercising the oblique muscles is one of the most difficult tasks, but it is somewhat manageable with a medicine ball.
- For working the oblique muscles, lie down on your back and bend your knees.
- Lift your legs so that your thighs are perpendicular to the ground and your calves are parallel to the ground.
- Hold the ball between your legs and first rotate the legs towards the left side.
- Try to touch the floor with your left knee without lifting your back off the floor.
- Do 15 to 20 repetitions on one side, and switch to the other side.
- Sit on the floor with your legs extended in front of you.
- Ask your partner to sit in such a way that his/her back touches your back.
- Hold the ball over your thighs with both your hands. Twist to your left side as much as possible to hand the ball to your partner.
- The partner has to twist his/her torso to his/her right side to receive the ball.
- Now the partner will have to twist to the left side and hand you the ball on your right side.
- You will have to twist to your right to receive the ball.
Ball slams can help to tone your upper abdominal muscles. Here’s what you need to do:
- Stand with your feet slightly more than shoulder-width apart.
- Hold the ball overhead, and slam it on the floor by crunching your abdomen.
- Make sure you generate the power from your abdomen rather than just your hands.
- Bend your knees and squat so as to pick up the ball. Return to the start position.
- Do 15 to 20 repetitions. If you want to increase the difficulty level, slam the ball with one arm.
Incorporate the aforementioned exercises in your workout routine to strengthen your core muscles. To avoid injuries and get good results just make sure your technique and form is correct.
Disclaimer: The information provided in this article is solely for educating the reader. It is not intended to be a substitute for the advice of a fitness expert.